Exercises for Shoulders Strength

Shoulder injuries usually result from overuse of the muscles and joints. Bursitis and tendinitis are common injuries for those who use their arms in an overhead motion like swimmers, tennis players or baseball players. These injuries cause pain in the joint and radiating down the arm. Shoulder injuries are especially painful when the arm is raised over the head. Strengthening the muscles in the shoulder area may help to prevent shoulder injuries. Inchworm crawls and raised-leg push-ups will strengthen your chest and shoulders as well as your abs and legs. Keep your spine straight while doing these exercises and resist the urge to bow your back upward. 

Begin by standing with your feet about hip-width apart. Squeeze your abdominal muscles and then bend forward until your palms are on the floor in front of your feet. Keep your knees straight. Your body should form an inverted “V” shape. Walk forward on your hands until the heels of your feet lift off the floor. Hold this position for a couple of seconds and breathe. Continue walking forward on your hands and lowering your body until you are in a sit-up position. Keep your spine in a straight line from your head to your heels. Do a couple of push-ups and then slowly lower your entire body straight down until your chest touches the floor. You can allow your elbows to extend outward from your body during this part of the exercise. Finish the exercise by slowly walking your feet toward your hands. Take small steps on your toes until you return to the inverted “V” position. Repeat this exercise until you have moved about 20 yards. 

Push-ups are another exercise that will help to strengthen your shoulders. The raised-leg variation on the push-up is a more advanced push-up that will strengthen the shoulder and abdominal muscles. Begin in the standard push-up position with your hands beneath your shoulders, arms straight and body forming a straight line from your head to your heels. Rest your lower body weight on your toes. Before beginning the downward phase of the push-up, raise one leg toward the ceiling. Lift your leg about 6 to 8 inches above your other leg and point your toes. Perform 10 to 15 push-ups and then lower your leg. Raise your other leg and repeat.