Strengthening
Lateral Raise:
- Stand with your feet shoulder-width apart, holding a pair of dumbbells at your sides
- Slowly raise the weights to shoulder height, keeping your arms straight and hands facing forward
- Hold for a second, then lower the weights back to the starting position
- Repeat for desired number of repetitions
Front Raise:
- Stand with your feet shoulder-width apart, holding a pair of dumbbells in front of your thighs
- Slowly raise the weights up in front of you to shoulder height, keeping your arms straight
- Hold for a second, then lower the weights back to the starting position
- Repeat for desired number of repetitions
Reverse Dumbbell Fly:
- Lie face down on a flat bench with a pair of dumbbells hanging below your shoulders
- With your palms facing each other, raise the weights up and out to your sides until your arms are parallel to the floor
- Hold for a second, then lower the weights back to the starting position
- Repeat for desired number of repetitions
Barbell Upright Row:
- Stand with your feet shoulder-width apart, holding a barbell with your palms facing your thighs
- Slowly raise the barbell up towards your chin, keeping it close to your body
- Hold for a second, then lower the barbell back to the starting position
- Repeat for desired number of repetitions
Seated Dumbbell Shoulder Press:
- Sit on a bench with your feet flat on the floor and a pair of dumbbells at shoulder height
- Push the weights straight up above your head until your arms are fully extended
- Hold for a second, then lower the weights back to the starting position
- Repeat for desired number of repetitions
Stretching
Dynamic Bear Hug Stretch:
- Stand with your feet shoulder-width apart
- Reach your arms around your back and grab one wrist with the opposite hand
- Use your arm to gently pull your shoulder blades together
- Hold the stretch for 10-30 seconds and release
Cross-body Rear Deltoid Stretch:
- Stand with your feet shoulder-width apart
- Reach your right arm across your body towards your left shoulder
- Use your left hand to gently pull your right arm towards your body
- Hold the stretch for 10-30 seconds and repeat on the other side
Standing Chest and Shoulder Stretch:
- Stand with your feet shoulder-width apart
- Reach both arms behind your back and interlace your fingers
- Lift your hands up towards the sky
- Hold the stretch for 10-30 seconds and release
One Arm Behind the Back Shoulder Flexor Stretch:
- Stand with your feet shoulder-width apart
- Reach your right arm behind your back, with your palm facing out
- Use your left hand to gently pull your right arm up towards your back
- Hold the stretch for 10-30 seconds and repeat on the other side
One Arm Cross Body Stretch:
- Reach your right arm across your body towards your left shoulder.
- Use your left hand to gently pull your right arm towards your body, increasing the stretch in your shoulder and upper arm.
- Hold the stretch for 10-30 seconds and then release.
- Repeat the stretch on the other side by reaching your left arm across your body towards your right shoulder.
If you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch. Furthermore, if you are including lateral raises and shoudler exercsies into your regime and they are causing you some aches and pains, then we can help there too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk
