Military Muscle: Shoulder exercises you shouldn’t shrug off - Off Duty, Military Health and Fitness - Navy Times

Military Muscle: Shoulder exercises you shouldn’t shrug off

These simple exercises can result in major benefits to the strength and stability of your shoulders and scapular muscles — those associated with the shoulder blades.

Scapular push-up

Get into a push-up position with your hands on a physio ball, and arms fully extended. Your body will be at about a 45-degree angle to the floor.

• Push your shoulders out, creating a hunchback effect. Keep your arms extended throughout.

• Reverse the motion, attempting to touch your shoulder blades while keeping your arms extended.

• Do 10 reps, rest, then do 10 more.

Isodynamic rear deltoid raise

This uses a physio ball plus light dumbbells or a light resistance band or tube. Set up by lying prone on the ball, with the ball just below your chest. Check to ensure that your body is in a straight line. If you use a band or tube, attach it to a point near the floor and position the physio ball at a distance so that there is slight tension in the tube before you start the exercise.

• Grab the dumbbells or tube handles and raise your arms steadily until they’re parallel to the floor. Ensure that your upper arms and forearms form an L, with arms and hands at shoulder height.

• The hard part: Hold that position for a 10-count. You must keep the arms in position to get maximum benefit. Keep your head steady so that your neck and spine are aligned.

• Lower the resistance or weights and rest for at least 30 seconds, maybe more, then repeat the exercise.

• As you gain strength and stability, increase the reps — but not the time or weight.

Medicine ball stability circle

Place a small medicine ball against the wall at shoulder height with your arm fully extended and your body squared toward the wall in a good athletic position, knees slightly flexed.

• Press the ball into the wall lightly and make five to six clockwise circles.

• Complete the same number of circles counterclockwise.

• Repeat for the other shoulder.

• Increase difficulty by using a heavier ball or making wider circles. Ë

Prone front raise lateral fly (top)

Set up as you did for the deltoid raise, except with the physio ball at your navel, and brace your feet against a wall or heavy dumbbells. This will challenge coordination, as well as strength.

• Engage your core and raise one arm forward, palm facing in, along your head so that it’s in line with your body.

• At the same time, raise the other arm out to the side to form a straight line from your shoulder blades to the hand, palm facing down.

• Hold for a two-count, lower and reverse the movement. Do five reps on both sides.

• Progression: Use light dumbbells.

Bob Thomas is director of the Navy Wellness Center in Pensacola, Fla. Email him at bomof14@cox.net.