Shoulder Workout RoutineComplete Shoulder Workout Routine to Prevent Injury Strong shoulders are very important as shoulder injuries are some of the most common sports injuries. The proper exercises will help strengthen all muscles of the shoulder, which then provide protection and prevent any new injuries. The shoulder joint is one of the most versatile of the entire body as it can rotate to the right left, move backwards, forwards, up and down. The versatility of the shoulder joint is the main reason so many experience shoulder injuries. The shoulder muscles are also used in many other workout routines. Anytime an individual is lifting weights he is working his shoulders, sometimes the shoulder workout comes indirectly. Anytime a workout works the chest, arm and torso then the shoulder muscles are participating. When starting any workout it is best to use light weights. In many instances an individual may not need to use any weights, just "lifting air" provides enough resistance to work the muscles. The maximum recommended weight for beginners is 5 pound dumbbells. By working all the muscles in the shoulders, not just the large ones, the arms and shoulders will be nicely toned and will prevent further shoulder injuries.
Shoulder Workout RoutineBegin with 10 lateral raises with the palms facing down. Ensure that the knees are bent, shoulders back and the chest is open. Weights should be lifted until they are parallel to the ground, do not raise the weights above shoulder height. It is not necessary to go very fast, in fact the slower the movement the more you are working the muscles. Follow the palms down lateral raises with two other types of lateral raises. Change to doing lateral raises with the thumbs up and lateral raises with the thumbs down. With thumbs up and thumbs down lateral raises the arms should begin so the hands are touching the hips. The arms are raised until they are shoulder height, and no further. Lifting the arms above shoulder height can lead to injury. Next, change from doing lateral raises to performing front raises. Start with the weights at your waist and move the arms up to shoulder height in front of the body. These front raises work the front deltoid muscles of the shoulders, a muscle that is frequently overlooked. The last exercise for a complete shoulder workout is called cross overs. Arms begin at the waist and are moved as if you are doing a jumping jack, though in this case the feet stay put. When your arms are above the head they cross over each other. Arms should cross in front of the head, not behind the head. A shoulder exercise that works the main muscles of the shoulders as well as the triceps is the military press. Have knees slightly bent and feet apart. Push the weights over your head until you arms are almost straight and then bring the weight back to the shoulders. With this exercise the slower the better. There you have it, a complete shoulder workout routine that will help you prevent injuries and keep you toned.
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