The Secret to Keeping Your Shoulders in Shape

Shoulders are one of the most frequently injured joints in the human body. That’s because they're delicate and subject to high demands.

Their ball and socket design gives them a wide range of motion, but it also makes them fragile. They’re prone to arthritis and other age-related wear and tear, as well as accidental injuries.

There are many benefits to caring for your shoulders. They’ll help you to do common chores and give you an athletic figure. They’ll also enable you to stay comfortable and reduce your hospital bills.

Learn to keep your shoulders in top shape with targeted exercise and smart daily habits.

Exercise Tips for Shoulders

Shoulders need stretching and strengthening. Working out regularly will reduce your risk for dislocations and damage to your rotator cuff. That’s the group of muscles and tendons that protect your upper arm bones and enable you to move your arms and shoulders.

Keep these tips in mind:

1. Warm up. Spend a few minutes increasing circulation before any workout. Gently roll your shoulders backwards and forwards. Swing your arms slowly as you march in place.

2. Increase flexibility. Perform shoulder stretches at least twice a week. Focus on static movements that you can hold for about 30 seconds each. Many stretches require no props or just a wall or an elastic band.

3. Build strength. Train with free weights and machines or other forms of resistance, like cables or your own body weight. Learn to do shoulder presses and reverse flies.

4. Seek balance. If you’re like most adults, the back side of your shoulders is probably weaker than the front. Help them along with lateral extensions and inverted rows.

5. Take rest days. Like any muscle, your shoulders need time off to recover and grow. Spend your rest days taking a walk or doing restorative movements.

Safety Tips for Shoulders

Most movements involve your shoulders, including lifting and reaching. Along with exercise, learning to perform daily movements correctly will help keep your cartilage healthy and make accidents less likely.

Use these techniques:

1. Check your posture. Slumping forward puts stress on your shoulders, as well as your neck and upper back. Stand up straight and gently squeeze your shoulder blades a little closer together.

2. Lift carefully. Keep your upper back straight and your shoulders back when you pick up heavy objects. Hold objects close to your body to reduce the strain on your shoulders and wrists.

3. Mix things up. Repetitive movements are another common cause of injuries. Analyze your activities at work. Take breaks and alternate between different tasks.

4. Avoid overreaching. Your shoulders are especially vulnerable when your arms are lifted over your head. Arrange your home and office to keep commonly used items at around chest height.

5. Practice self-care. Tending to your overall wellbeing will help your shoulders too. Eat a nutritious diet, stay active, and manage stress.

6. Try home remedies. Minor injuries can usually be treated at home. Rely on the proven formula for rest, ice, compression, and elevation. Keep in mind that cold temperatures usually work well for newer injuries, while older troubles may respond better to warmth.

7. See a doctor. Watch for symptoms of broken bones and other conditions that require urgent medical care. That includes sudden swelling or being unable to move your shoulders at all. In rare cases, severe discomfort in your shoulders can even be a sign of a heart attack, especially if you also have trouble breathing.

Healthy shoulders help you to stay fit and enjoy the activities you love. Follow a regular exercise routine and simple safety precautions. It could keep you out of the operating room and help you maintain your independence as you age.

Today I am making small changes to build a healthy body.

I choose to eat nutritious foods, exercise regularly, and avoid contaminants that can harm my body. These three choices help me look good, feel good, and strengthen my immune system to deter diseases.

When I eat right, I feed my body what it craves for optimum performance. I take the time to plan in advance so I can eat healthy meals at home. Just a little bit of planning keeps away the temptation to pick up fast food in a hurry.

I find it easy to get plenty of exercise. When I can take the elevator or the stairs, I choose the stairs. When I take a break from my work, I go for a short walk outside to get moving and enjoy some fresh air. When I am at home, I am sure to spend plenty of time playing with my children and pets. This gives us all some healthy exercise!

I do not allow things in my diet or my house that contaminate my health. I avoid excesses like too much caffeine or sugar. I am free from smoke. I clean my house with natural cleaners rather than with harmful chemicals. Plus, I use organic methods of gardening and pest control.

Developing healthy habits helps me to make my choices automatic so that I am not tempted by the unhealthy alternatives.

Today, I plan to rid my house of unhealthy foods and chemicals and replace them with products that contribute to a healthy body.

Self-Reflection Questions:

1. How often do I pick up fast food?
2. Do I have nutritious food in my house or junk food?
3. What can I do each day to incorporate more exercise into my routine?

Learn more about your health online when you read the rest of our information here about: Body Building guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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