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Shoulder exercises – Build strength and stability in your shoulders
Exercising the muscles around our shoulders is incredibly important as they stabilize the shoulder joint and rotator cuff. Strong shoulders not only improve upper body strength and mobilitybut also contributes to better posture, reduced risk of injury and increased performance during physical activities.
Our fascia plays an incredibly important role in stability and mobility of the shoulders. If the fascia around the shoulder joint is stiff and unbalanced, it can lead to pain, reduced function and injury. By combining proper shoulder training with fascia treatment you can improve the health of your shoulders in an effective and sustainable way.
The benefits of shoulder training
The shoulders are one of the most mobile and active joints in the body. They are used in almost every movement we make with our arms, whether we are lifting, pushing, throwing or reaching for something.
Why are shoulders important to exercise?
Increasing stability – The shoulder joint has only one ligament to stabilize it, so the muscles around the shoulder must be strong to ensure stability.
Better posture – Strong shoulders contribute to an upright posture and reduce strain on the neck and back.
Reduced risk of injury – Weak shoulder muscles can lead to painful injuries such as impingement or other rotator cuff injuries and instability.
Improving balance and coordination – Shoulder strength affects the biomechanics of the whole body and helps with other movements such as running and weightlifting.
Improving fascia health – Mobile and strong shoulders allow the fascia to stay elastic and fluid-filled, reducing stiffness and pain.
By incorporating balanced shoulder training, you can achieve better function, performance and long-term health.
Common mistakes in shoulder training
Many people make mistakes when exercising the shoulders that can lead to injuries, stiffness or fascia imbalances. Here are some of the most common mistakes and how you can avoid them:
1. using weights that are too heavy
Lifting too heavy often leads to other muscles compensating, which can result in improper technique and injury. Start with lighter weights and focus on controlled movements.
2. poor technology
Incorrect technique, such as swinging too much when doing a shoulder press or using too much momentum when doing a lateral raise, can strain the wrong muscles and create fascial stiffness.
Solution: Use mirror or film yourself to ensure correct shape.
3. ignoring the rotator cuff
Many people focus solely on large shoulder muscles but forget to strengthen the small stabilizing muscles of the rotator cuff. This can lead to instability and overload.
Solution: Include rotator cuff exercises such as external rotation with rubber bands.
4. No balance between pushing and pulling exercises
Too much focus on pressing exercises (e.g. military press) without balancing with pulling exercises (e.g. face pulls) can create muscle imbalances and forward rotated shoulders.
Solution: Exercise as much back of the shoulders as much as the front!
Basic shoulder exercises for all levels
Whether you’re a beginner or experienced, these basic shoulder exercises can help you build strength and stability:
1. Shoulder Press (Shoulder Press)
Muscle groups: Anterior and middle deltoid, triceps.
Implementation: Hold dumbbells at shoulder height and press them upwards. Arms should be about 45 degrees from your body.
2. lateral lift (Lateral Raises)
Muscle groups: Middle deltoid.
Implementation: Lift the dumbbells out to the sides to shoulder height. If you go over the shoulder joint, the trapezius will take over the movement. Remember to keep your shoulders down.
3. Reverse Flyes
Muscle groups: Posterior deltoid, upper back.
Execution: Fold your upper body forward and lift the dumbbells to the side.
4. Forward leaning Shoulder lift
Muscle groups: Anterior deltoid.
Implementation: Lift dumbbells forward in a controlled motion. Slowly descend. Remember not to swing your hips.
Tip: Focus on control and correct form rather than heavy weights!
Progression in shoulder training
To progress, you need to gradually increase the load. Here are three effective ways to do so:
- Increase weights – But keep good technique!
2. Increase the number of repetitions – Go from 10 to 15 reps.
3. Vary the exercises – Add unstable movements like the one-handed shoulder press.
Adapting shoulder exercises for different goals
For strength:
Heavy weights, 4-6 reps, 3-4 sets.
For mobility:
Light load, slow controlled movements.
For perseverance:
Higher reps, 12-20 reps per set.
Mobility exercises and stretching for shoulders
Mobility and stretching help maintain a healthy fascia and reduce stiffness. Good exercises include:
Hip and thoracic spine rotations – To open up the shoulders.
Pec stretch against wall – To reduce forward rotated shoulders.
Injury prevention exercises for shoulders
The rotator cuff is the stabilizer of the shoulder. To strengthen it, you can do:
External rotations with rubber bands
Face pulls with rope
Tips for a sustainable shoulder exercise routine
Exercise your shoulders 2-3 times a week.
Vary load and movements.
Listen to your body and avoid overtraining.
How Fascia Clinics can help you strengthen and stabilize your shoulders
At Fascia Clinics, we can help you improve your shoulder health by:
Fascia treatment to reduce stiffness and increase mobility.
Individualized training advice for shoulder stability.
In-depth analysis of your posture and movement patterns.
Want to get stronger and more flexible shoulders? Book a consultation with us today!
