Exercises For Abs

Posted on March 5, 2024

Strengthening

Straight Leg Raises:
• Lie on your back with your legs extended straight
• Keep your lower back pressed into the ground
• Raise your legs up to 90 degrees, hold for a second, then lower them back down
• Repeat for desired rep

Heel Tap Crunches:
• Lie on your back with your knees bent and feet flat on the floor
• Place your hands behind your head
• Lift your shoulders off the ground and tap your right heel with your left hand
• Lower your shoulders back down and repeat with your left heel and right hand
• Repeat for desired reps

Cable Woodchopper:
• Stand with your feet shoulder-width apart and your knees slightly bent
• Hold a cable attachment with both hands and extend it overhead
• Rotate your torso diagonally downward to one side as you simultaneously pull the cable down and across your body
• Return to the starting position and repeat for desired reps on both sides

Russian Twists:
• Sit on the floor with your knees bent and your feet flat on the floor
• Hold a weight in both hands and lean back slightly, keeping your core engaged
• Twist your torso to one side, then back to the center, and then to the other side
• Repeat for desired reps

Dumbbell Side Bend:
• Stand with your feet shoulder-width apart and hold a dumbbell in one hand
• Keep your feet and legs facing forward, and bend sideways at the waist, lowering the dumbbell toward your ankle
• Return to the starting position and repeat for desired reps on both sides

Side Plank with Rotation:
• Start in a side plank position, with your feet stacked and your elbow directly under your shoulder
• Keep your core engaged and lift your top arm off the ground, rotating your torso and reaching your arm toward the ceiling
• Return to the starting position and repeat for desired reps on both sides

Stability Ball Stir The Pot:
• Start in a kneeling position with your shins resting on a stability ball
• Place your forearms on the ball and extend them out in front of you
• Move your arms in a circular motion, as if you’re stirring a pot, for the desired reps
• Make sure to keep your core engaged and your balance steady

Stretching

Cobra Pose:
• Start lying on your stomach with your hands placed under your shoulders
• Press into your hands to lift your chest and head off the ground, keeping your elbows close to your body
• Hold the stretch for 10-30 seconds and release

Ab Side Stretch:
• Lie on your back with your knees bent and feet flat on the floor
• Reach both hands toward your right knee, then use your right hand to gently pull your right knee toward your right shoulder
• Hold the stretch for 10-30 seconds and repeat on the other side

Chest Opener on an Exercise Ball:
• Start by sitting on an exercise ball with your feet flat on the floor
• Walk your feet forward until your upper back is resting on the ball
• Place your hands behind your head and hold the stretch for 10-30 seconds

Kneeling Backward Abdominal Stretch:
• Start in a kneeling position with your hands on your hips
• Slowly lean back, keeping your core engaged and your head and neck relaxed
• Hold the stretch for 10-30 seconds and release

Rotating Stomach Stretch:
• Start lying on your back with your arms extended out to the sides
• Keeping your legs together, rotate them to one side, keeping your shoulders on the ground
• Hold the stretch for 10-30 seconds and repeat on the other side

With any kind of exercises, especially ones looking at the abs or core, you must seek professional advice from a qualified personal trainer. If performed incorrectly, you can cause other issues such as disc bulges or herniations, back pain, muscle strains and much more. If you have any questions, feel free to get in touch with one of our professionals either through email on info@livewellhealth.co.uk or call us on 0330 043 2501. Alternatively, contact us via our contact page.

Exercises For Shoulder Stability

Posted on March 5, 2024

Shoulder stability is essential for maintaining shoulder health, preventing injuries, supporting proper posture and movement, enhancing athletic performance, and facilitating rehabilitation. Incorporating shoulder stability exercises into your fitness routine can help improve stability, strength, and resilience in the shoulder joint, leading to better overall shoulder function and reduced risk of injuries.

Anatomy

The shoulder is a complex joint comprising three bones: the humerus (upper arm bone), scapula (shoulder blade), and clavicle (collarbone). It also includes several muscles, tendons, ligaments, and other soft tissues that stabilize and move the joint.

Exercises

Shoulder stability exercises are designed to improve the strength and control of the muscles that surround the shoulder joint, which can help to prevent injuries and improve overall shoulder function. Here are a few exercises that can help to improve shoulder stability:

Scaption: Hold a light weight in each hand and stand with your feet shoulder-width apart. Lift your arms out to the sides, keeping them straight and at shoulder height, as if you were trying to touch the wall with your thumbs. Lower your arms back to the starting position.

Standing External Rotation: Stand with your feet shoulder-width apart, holding an elastic band with your hands at hip level, keep your elbows close to your sides and rotate your arms outwards, hold the band at the end of the movement and return to starting position.

Standing Internal Rotation: Stand with your feet shoulder-width apart, holding an elastic band with your hands at hip level, keep your elbows close to your sides and rotate your arms inwards, hold the band at the end of the movement and return to starting position.

Reverse fly: Bend your torso forward, forming a 45-degree angle with the floor. With elbows slightly bent, raise the dumbbells up and out to the sides until they are parallel to the floor. As you lift the weights, focus on squeezing your shoulder blades together.

Shoulder blade squeeze: Place the band in your hands, raise your arms to about shoulder height. Relax the band, then create tension by squeezing the shoulder blades (the scapulars), without shrugging your shoulders. It’s really isolated and can be quite tricky to get right when you’re starting out. Keep at it till you get there.

Plank with shoulder taps: Get into a plank position on your hands and toes, with your hands directly under your shoulders. Tap your right hand to your left shoulder and then tap your left hand to your right shoulder.

It is recommended to start with light weight and increase the weight as you progress, also make sure to maintain proper form throughout the exercise to avoid injury.
Stretching is an important aspect of maintaining shoulder stability and flexibility. Here is a stretch that can help improve shoulder stability:
Child pose – Relax and breathe into the stretch. Drop your shoulders away from your ears. Press down into the ground to really stretch the joint. Be careful if your shoulders are already unstable as this can place the joint in a compromised orientation that could lead to shoulder dislocation.

If you are suffering from any shoulder pain, you can contact us either through an email info@livewellhealth.co.uk or you can call us on 0330 043 2501.

Exercising In The Heat

Posted on March 5, 2024

Exercising in hot weather can present a number of challenges for athletes and fitness enthusiasts alike. While the heat can provide an added cardiovascular challenge, it also requires careful consideration of fluid balance and hydration to ensure safe and effective performance. In this article, we will explore the science behind exercising in the heat, the benefits and risks associated with this type of exercise, and the best practices for staying hydrated and safe when engaging in physical activity in warm or hot weather.

The Science of Exercising in the Heat

Exercising in the heat places additional stress on the body due to the increased workload required to regulate internal body temperature. This can result in increased sweating and fluid loss, leading to dehydration and other heat-related conditions.

In order to regulate body temperature, the body must transfer heat from the internal environment to the external environment. This is accomplished through sweating, which is facilitated by the sweat glands in the skin. The evaporation of sweat from the skin helps to cool the body and maintain internal temperature. However, this also results in fluid loss that must be replaced to prevent dehydration.

For athletes and fitness enthusiasts, exercising in the heat can offer several benefits, including:

Improved cardiovascular fitness: Exercising in hot weather can provide a more challenging cardiovascular workout, helping to improve overall fitness and endurance.
Increased calorie burn: The body must work harder to regulate internal temperature in hot weather, resulting in an increased calorie burn during exercise.
Improved heat adaptation: Regular exercise in hot weather can help the body to adapt and become more efficient at regulating internal temperature, improving performance in warm conditions.

While there are benefits to exercising in the heat, it is important to be aware of the associated risks, including:

Dehydration: The increased fluid loss from sweating can result in dehydration, which can negatively impact performance and increase the risk of heat-related conditions.
Heat exhaustion: Symptoms of heat exhaustion can include dizziness, headache, and fatigue, and can result from dehydration and overheating.
Heat stroke: In severe cases, heat exhaustion can progress to heat stroke, which is a life-threatening condition characterized by a high body temperature, confusion, and unconsciousness.

Prevention

To ensure safe and effective performance when exercising in the heat, it is important to follow the best practices:

Hydrate before and during exercise: Adequate hydration before and during exercise is essential to prevent dehydration and related heat-related conditions.
Wear appropriate clothing: Lightweight, breathable clothing can help to regulate internal temperature and prevent overheating.
Exercise at cooler times of day: Exercising in the early morning or late evening, when temperatures are cooler, can help to reduce the risk of heat-related conditions.
Gradually acclimate to the heat: Gradually increasing exposure to hot weather over several days can help the body to adapt and become more efficient at regulating internal temperature.
Monitor for symptoms of heat-related conditions: Pay attention to symptoms such as headache, dizziness, and fatigue, and seek medical attention if these symptoms persist or worsen.

In conclusion, exercising in the heat can provide a more challenging workout and improve cardiovascular fitness, but it also requires careful consideration of fluid balance and hydration to ensure safe and effective performance. By following the best practices outlined above, athletes and fitness enthusiasts can enjoy the benefits of exercising in hot weather while minimizing the risks associated with this type of exercise.

If you would like to get in touch with one of our exercise professionals, you can reach us via email info@livewellhealth.co.uk or give us a call on 0330 043 2501.

Exercises For Saddle Bags

Posted on March 5, 2024

“Saddle bags” is a colloquial term used to describe the appearance of excess fat and skin on the outer thigh area. While there is no specific exercise that targets this area, certain exercises can help to tone and strengthen the muscles in the thigh and hips, which can improve the appearance of saddle bags.

Exercises

Here are some exercises that can help to tone and strengthen the muscles in the thigh and hips:

• Squats: Stand with your feet shoulder-width apart and your toes pointing forward. Lower your body as if you were sitting back into a chair, keeping your weight in your heels. Push back up to the starting position.

• Lunges: Step forward with one foot, lowering your body until your thigh is parallel to the ground. Push back up to the starting position and repeat with the opposite leg

• Leg press: Sit in a leg press machine with your feet flat on the foot plate. Push the plate away from your body using your legs, and then slowly release.

• Step-ups: Step up onto a bench or step with one foot, and then step back down with the same foot. Repeat with the opposite foot.

• Clamshells: Lie on your side with your legs bent at a 90-degree angle. Slowly lift your top knee as high as you can without moving your pelvis, and then lower it back down.

• Donkey kicks: Start on all fours, with your hands and knees on the floor, and your hands directly under your shoulders and your knees directly under your hips. Keep your right knee bent, and lift your right foot towards the ceiling, squeezing your glutes as you lift. Hold the contraction at the top for a moment and then lower your right foot back to the starting position. Repeat the movement for the desired number of reps.

It’s also important to note that while exercises can help to tone and strengthen the muscles in the thigh and hips, they will not necessarily lead to significant reduction of fat on the area. To lose fat on specific areas, it’s important to maintain a healthy diet and engage in regular cardiovascular exercise. Additionally, it’s crucial to consult with a healthcare professional or a certified personal trainer to make sure you’re performing exercises safely and effectively.

If you have any questions regarding this topic, please don’t hesitate to get in touch either via email info@livewellhealth.co.uk oor give us a call on 030 043 2501.

Dumbbell Exercises For The Chest

Posted on March 5, 2024

Dumbbell exercises are effective for targeting the chest muscles from different angles and providing a challenging workout. Here’s some popular dumbbell exercises for the chest:

Dumbbell Bench Press:
- Lie on a flat bench with a dumbbell in each hand, held at chest level.
- Press the dumbbells upward until your arms are fully extended, keeping your wrists straight and elbows slightly bent.
- Lower the dumbbells back down to chest level with control.
Incline Dumbbell Bench Press:
- Similar to the flat bench press but performed on an incline bench (typically set at a 30-45 degree angle).
- This variation targets the upper portion of the chest.
Decline Dumbbell Bench Press:
- Similar to the flat bench press but performed on a decline bench (angled downwards).
- This variation targets the lower portion of the chest.
Dumbbell Flyes:
- Lie on a flat bench with a dumbbell in each hand, arms extended above your chest.
- With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- Bring the dumbbells back together over your chest, squeezing your chest muscles.
Incline Dumbbell Flyes:
- Similar to flat dumbbell flyes but performed on an incline bench.
- This variation targets the upper chest.
Decline Dumbbell Flyes:
- Similar to flat dumbbell flyes but performed on a decline bench.
- This variation targets the lower chest.
Dumbbell Pullover:
- Lie perpendicular across a flat bench with only your upper back supported and your feet flat on the floor.
- Hold a dumbbell with both hands above your chest.
- Lower the dumbbell behind your head in a controlled motion until you feel a stretch in your chest and lats.
- Pull the dumbbell back up over your chest to the starting position.
Dumbbell Chest Press on Stability Ball:
- Sit on a stability ball with dumbbells in hand, walk your feet forward until your upper back and head are supported on the ball.
- Perform a standard dumbbell press motion, engaging your core for stability.

These exercises can be combined into a comprehensive chest workout routine, targeting different areas of the chest muscles for balanced development. Make sure to use proper form and technique, and adjust the weight according to your fitness level and goals. Additionally, it’s essential to warm up properly before performing any resistance exercises and consult with a fitness professional if you’re unsure about proper form or have any existing injuries or conditions.

If you a in need of any more information, please contact us via email info@livewellhealth.co.uk or give us a call on 0330 043 2501.

Dumbbell Exercises for the Back

Posted on March 5, 2024

Importance Of A Strong Back

Having a strong lower back is crucial for several reasons:

Supports Proper Posture: A strong lower back helps maintain proper posture, reducing the risk of developing poor posture-related issues such as lower back pain, rounded shoulders, and forward head posture.
Prevents Injury: Strengthening the lower back muscles can help prevent injuries during physical activities and everyday movements. A strong lower back provides stability and support to the spine, reducing the risk of strains, sprains, and other injuries.
Supports the Spine: The lower back, or lumbar spine, bears a significant amount of weight and stress from everyday activities like walking, standing, lifting, and bending. Strengthening the lower back muscles helps support the spine and distribute weight more evenly, reducing the risk of spinal injuries and degenerative conditions.
Improves Athletic Performance: Strong lower back muscles are essential for athletes participating in sports that require power, agility, and explosive movements. Activities such as running, jumping, and lifting heavily rely on the strength and stability of the lower back.
Enhances Functional Movement: Many daily activities, such as bending, lifting, twisting, and carrying, require the use of lower back muscles. Strengthening these muscles improves functional movement patterns and makes everyday tasks easier and safer to perform.
Reduces Lower Back Pain: Strengthening the muscles surrounding the lower back can help alleviate and prevent lower back pain. Strong muscles provide better support to the spine, improve posture, and reduce strain on the lower back, which can help alleviate discomfort and pain.

Overall, having a strong lower back is essential for maintaining overall health, preventing injuries, and improving physical performance in various activities. Incorporating exercises that target the lower back into your fitness routine can help build strength, stability, and resilience in this important area of the body. However, it’s important to consult with a healthcare professional or fitness expert before starting any new exercise program, especially if you have a history of back problems or injuries.

Exercises

Here are some dumbbell exercises that can be performed for the back:
1. Bent-over rows: Hold a dumbbell in each hand and hinge at the hips to lean forward, keeping your back straight. Pull the dumbbells up towards your chest, keeping your elbows close to your sides. Lower the dumbbells back down and repeat.
2. One-arm rows: Place one knee and one hand on a bench, and hold a dumbbell in your other hand. Pull the dumbbell towards your chest, keeping your elbow close to your side. Lower the dumbbell back down and repeat, then switch sides.
3. Renegade rows: Start in a push-up position with a dumbbell in each hand. Keeping your core tight, lift one dumbbell towards your chest, keeping your elbow close to your side. Lower the dumbbell back down and repeat on the other side.
4. Reverse fly’s: Stand with your feet shoulder-width apart, and hold a dumbbell in each hand. Hinge at the hips to lean forward slightly, and lift your arms to the sides until they parallel the floor. Lower the dumbbells back down and repeat.
5. Shrugs: Stand with your feet shoulder-width apart, and hold a dumbbell in each hand. Lift your shoulders towards your ears, save for a second, then lower them back down and repeat.
Remember to use the proper form and choose an appropriate weight for your fitness level. Start with a lighter weight and gradually increase as you get stronger.
If you are experiencing back pain, back weakness or are just interested in finding out more in relation to back exercises with dumbbells. Please speak to one of our personal trainers or exercise professionals on info@livewellhealth.co.uk or bu phone on 0330 043 2501

Hip flexor strengthening exercises

Posted on February 9, 2024

Hip Flexor Strengthening exercises

Stretching

Quadricep and hip flexor stretch (lying on side):

• Lie on one side, with your legs extended and stacked on top of each other
• Bend your top knee and bring your foot towards your glutes, keeping your bottom leg straight
• Hold this stretch for about 30 seconds and then switch sides

Hip flexors stretch (kneeling):

• Kneel on the floor with one foot in front of the other
• Shift your weight forward, keeping your back straight, until you feel a stretch in your hip flexors
• Hold this stretch for about 30 seconds and then switch sides

Hip flexors stretch (edge of table):

• Stand facing a table or similar surface
• Place one foot up on the table with your knee bent, while keeping the other foot on the floor
• Lean forward into the table until you feel a stretch in your hip flexors
• Hold this stretch for about 30 seconds and then switch sides

Seated butterfly:

• Sit on the floor with the soles of your feet touching each other
• Hold onto your feet and gently press your knees down towards the floor
• Hold this stretch for about 30 seconds

Bridge pose:

• Lie on your back with your knees bent and feet flat on the floor
• Lift your hips up towards the ceiling, keeping your feet and shoulders on the ground
• Hold this position for a few seconds and then slowly lower your hips back down to the floor.

Strengthening

Mountain climbers:

• Get into a push-up position with your hands placed under your shoulders
• Bring one knee up towards your chest while keeping your other leg extended behind you
• Switch legs quickly and repeat the motion, as if you are running in place
• Continue this motion for a specified number of repetitions or for a set amount of time

Lunges/Jump Lunges:

• Stand with your feet hip-width apart
• Step forward with one foot, lowering your body until both knees form a 90-degree angle
• Push back up to the starting position
• For jump lunges, add a jump as you switch legs and land with the opposite foot forward.

Straight leg raises:

• Lie on your back with your legs extended straight up towards the ceiling
• Keeping your legs straight, lower one leg down towards the floor until it is about 6 inches off the ground
• Raise your leg back up to the starting position and repeat with the other leg
• Continue this motion for a specified number of repetitions or for a set amount of time.

Hamstring bridge with banded hip flexion:

• Lie on your back with your knees bent and feet flat on the floor
• Place a resistance band around your thighs, just above your knees
• Push through your heels to lift your hips up towards the ceiling
• While holding this position, bring your knees towards your chest and then straighten them back out

Standing knee flexion with additional weight:

• Attach weight to one feet
• Focusing on holding your core strong, bend the knee to flexed position
• Continue this motion for a specified number of repetitions or for a set amount of time.

Resistance Training For Older Adults

Posted on February 9, 2024

Resistance training is a type of physical exercise that involves the use of resistance such as weights or resistance bands to help build strength and muscle mass. This is beneficial for all ages especially for older adults, as it helps the improvement of overall health and the quality of life.

Unfortunately, as we age muscle mass suffers from a yearly decline, however, using resistance training can prevent/slow down this decline. Some benefits from resistance training for older adults include:

Improved muscular function and movement
Improved balance and reduced fall risk
Maintenance of good health

Here are some tips for older adults looking to begin or continue resistance training:

1. Consulting with a healthcare professional: before starting a new program, it’s important to consult with a healthcare professional, if you have any underlying health conditions.

2. Start slowly: beginning with lighter weights and fewer repetitions will gradually increase the improvement of strength and endurance. It’s also important to allow rest and recovery time between workouts.

3. Listening to your body: paying attention to how your body feels during or after training. Experiencing any pain or discomfort, it is required to stop the exercise and consult with a healthcare professional.

4. Incorporate variety: having a variety of exercises to target many different muscle groups and preventing boredom – exercise should be fun! This can help by preventing overuse injuries from repetitive movements.

Overall, resistance training can be a safe and effective form of exercise for older adults by providing proper guidance and caution to help the improvement of strength, balance and overall health.

Exercises for the lower back

Posted on February 6, 2024

Incorporating exercises that target the lower back into a well-rounded fitness routine can contribute to better posture, reduced risk of injury, improved functional movement, and overall spinal health. It’s important to perform these exercises with proper form and technique to maximize benefits and minimize the risk of injury.

Remember to consult with a healthcare professional before starting any new exercise program, especially if you have a history of lower back problems or injuries.

Anatomy

The lower back, also known as the lumbar region, is a complex structure consisting of bones, muscles, ligaments, nerves, and discs. Understanding the anatomy of the lower back is essential for maintaining spinal health and preventing injuries. Here’s an overview of the anatomy of the lower back:

Vertebrae: The lower back is comprised of five vertebrae known as L1 through L5. These vertebrae are the largest in the spine and bear much of the body’s weight. The vertebrae are separated by intervertebral discs, which act as cushions and provide flexibility to the spine.
Intervertebral Discs: Intervertebral discs are fibrous structures located between each vertebra. They consist of a tough outer layer called the annulus fibrosus and a gel-like inner core called the nucleus pulposus. Intervertebral discs help absorb shock, distribute pressure evenly along the spine, and allow for movement.
Spinal Ligaments: Ligaments are strong bands of connective tissue that help stabilize the spine and support its various movements. In the lower back, several ligaments run along the front, back, and sides of the vertebrae, including the anterior longitudinal ligament, posterior longitudinal ligament, ligamentum flavum, and interspinous ligaments.
Muscles: The muscles of the lower back provide support and stability to the spine, facilitate movement, and help maintain posture. Key muscles include:
- Erector Spinae: This group of muscles runs along the length of the spine and helps extend the back and maintain an upright posture.
- Multifidus: These small muscles lie deep in the spine and provide stability to individual vertebrae.
- Quadratus Lumborum: Located on the sides of the lower back, these muscles help stabilize the pelvis and spine and assist with lateral flexion and extension.
- Transversus Abdominis: While primarily considered part of the core musculature, the transversus abdominis also contributes to lower back stability by providing support to the lumbar spine.
Nerves: Nerves in the lower back transmit signals between the brain and the rest of the body, controlling movement and sensation. The lumbar spinal nerves branch off from the spinal cord and innervate the lower back, hips, buttocks, legs, and feet.

Understanding the anatomy of the lower back can help individuals take proactive measures to maintain spinal health, prevent injuries, and address any issues that may arise. Proper posture, regular exercise, flexibility training, and ergonomic practices can all contribute to a healthy lower back and overall spinal function.

Exercises

1. Superman: Lie face down on the floor with your arms extended overhead and your legs straight. Lift your arms, chest, and legs off the floor as high as possible and hold for a few seconds before lowering back down.
2. Bridges: Lie on your back with your knees bent and feet flat on the floor. Raise your hips towards the ceiling, keeping your feet and shoulders on the ground, hold for a few seconds, and lower back down.
3. Bird Dogs: Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Extend your right arm and left leg straight and hold for a few seconds before returning to the starting position. Repeat with your left arm and right leg.
4. Plank: Start in a push-up position with your arms straight and your wrists under your shoulders. Lower your forearms to the ground and hold your body straight from your head to your heels.
5. Cat-Cow Stretch: Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Arch your back towards the ceiling as you exhale, then round your spine as you inhale.
Focusing on proper form and starting with lighter weights or low repetitions is essential to prevent injury. If you have chronic or acute pain in your lower back, consult a healthcare professional before starting any exercise program.

If you need any advice on any exercises that target your lower back, get in touch with one of our personal trainers. Contact us by dropping an email at info@livewellhealth.co.uk or phone us on 0330 043 2501

Anterior Deltoid Exercises

Posted on February 6, 2024

Anterior Deltoid Exercises

The deltoid muscles, commonly referred to as delts, are a group of three individual muscles located in the shoulder region: the anterior deltoid, lateral deltoid, and posterior deltoid. Together, they form the rounded contour of the shoulder and play a crucial role in various upper body movements.

Anterior Deltoid: The front portion of the deltoid muscle, responsible for flexing the shoulder joint and lifting the arm to the front. Exercises that target the anterior deltoid include shoulder presses, front raises, and chest fly variations.
Lateral Deltoid: The middle portion of the deltoid muscle, responsible for abducting the shoulder joint (lifting the arm to the side) and stabilizing the shoulder during overhead movements. Exercises that target the lateral deltoid include lateral raises, upright rows, and lateral deltoid raises.
Posterior Deltoid: The rear portion of the deltoid muscle, responsible for extending the shoulder joint (moving the arm backward) and assisting in movements like pulling and rowing. Exercises that target the posterior deltoid include rear deltoid flies, reverse fly variations, and face pulls.

Overall, the deltoid muscles are involved in a wide range of shoulder movements, including pushing, pulling, and lifting. Strengthening the deltoids is essential for improving shoulder stability, enhancing posture, and supporting functional movements in everyday life and athletic activities. Proper form and technique are crucial when performing deltoid exercises to prevent injury and maximize muscle engagement.

Strengthening

Overhead Press:
• Stand with feet shoulder-width apart and grasp a barbell with a palms-forward grip.
• Clean the barbell to your shoulders.
• Stand straight and press the barbell overhead until your arms are fully extended.
• Lower the barbell back to your shoulders and repeat.

Front Raises:
• Stand with feet shoulder-width apart and hold a dumbbell in each hand.
• Keep palms facing the floor and raise both arms to the front, until they are parallel to the floor.
• Lower the dumbbells back to the starting position.

Incline Bench Press:
• Lie on an incline bench with feet firmly on the floor.
• Grasp a barbell with a palms-forward grip and lower the barbell to your chest.
• Press the barbell up, extending your arms fully.
• Lower the barbell back to your chest and repeat.

Push Up:
• Get into a plank position with hands placed slightly wider than shoulder-width apart.
• Lower your body until your chest almost touches the ground.
• Push back up to the starting position.

Dip:
• Grasp the bars of a dip station.
• Lower your body by bending your arms until your upper arms are parallel to the floor.
• Push back up to the starting position.

Upright Row:
• Stand with feet shoulder-width apart and hold a barbell with a palms-down grip.
• Keep elbows close to your body and raise the barbell to your chin.
• Lower the barbell back to the starting position.

Battle Ropes:
• Stand with feet shoulder-width apart and hold an end of the battle rope in each hand.
• Move the ropes up and down, alternately, in a whipping motion.
• Repeat for the desired number of repetitions or time.

Stretching

Standing Reverse Shoulder Stretch:
• Stand with your feet shoulder-width apart.
• Hold your right arm straight up, with your elbow bent and your hand behind your head.
• Use your left hand to gently pull your right elbow towards your left ear.
• Hold the stretch for 15-30 seconds, then switch sides.

Assisted Reverse Shoulder Stretch:
• Stand facing a wall and place your hand on it at shoulder height.
• Take a step back with one foot and keep the other foot forward.
• Keep your arm straight and lean forward, feeling a stretch in your shoulder.
• Hold the stretch for 15-30 seconds, then switch sides.

Doorway Stretch:
• Stand in a doorway with one hand on each side.
• Step forward with one foot and bend your front knee.
• Keep your back leg straight and hold the stretch for 15-30 seconds.

Lying Chest Stretch:
• Lie on your back on a mat or the floor.
• Hold a towel or resistance band behind your back with both hands, keeping your elbows straight.
• Gently pull the towel or band upward, feeling a stretch in your shoulders.
• Hold the stretch for 15-30 seconds.

If you are suffering from any shoulder pain or weakness, feel free to get in touch with one of our personal trainers and exercise professionals via email info@livewellhealth.co.uk or telephone number 0330 043 2501

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