Training

5 Shoulder Workouts For Better Posture 

By April 26, 2021No Comments
shoulder workouts

When we talk about posture correction we only focus on the back muscles. Did you know that working on your shoulder muscles was an essential part of fixing your posture? Sitting, reaching out, standing, exercising or driving, everything that you do involves your shoulders. Poor posture from rounded shoulders is not given enough attention, and we would like to point out that so many headaches, neck pain and even lower back pains result due to rounded shoulders.

Not only will strong shoulders add to your aesthetic, but also help you lift heavy weights, and even improve your posture as a runner. With these simple exercises that can be done in a gym or at home, you can focus on your shoulder muscles that will help you reduce headaches and back pain, and even help improve circulation, digestion as well as your overall energy.

Shoulder Shrug

1. Stand with your feet shoulder width apart.
2. Hold a dumbbell in each hand, with your arms by your side and palms facing inward.
3. Take a deep breath, and bring your shoulders high up towards your ears.
4. Hold for second at the top, and then lower them back to the starting position.
5. Repeat 10-12 times, in sets of 3.

Front Raises

1. Stand with your feet shoulder width apart.
2. Hold a dumbbell in each hand in front of your thighs, with your palms facing inwards towards the thighs
3. Engage your core muscles.
4. Slowly lift both the hands with the weights, inhaling while you slowly bring them to your eye level. Ensure that your palms are facing down.
5. Slowly lower your hands back to the starting position.
6. Repeat 8 times, in sets of 3.

Shoulder Press (Standing/Seated)

1. Stand with your feet shoulder width apart. Alternatively, you can choose to sit down, with a strong support for your entire back.
2. Hold a dumbbell in each hand, bend your arms at a 90-degree angle, elbows wide and in line with your shoulders. This is your starting point.
3. Press the weights up until the arms are straight over your head.
4. Slowly lower the weights back to the starting point.
5. Repeat 8-10 times, in 2-3 sets.

Upright Row

1. Stand with your feet shoulder width apart.
2. Hold a barbell, and have your palms facing downward. Your hands should also be shoulder width apart.
3. Alternatively, you can hold a dumbbell in each hand, maintaining shoulder-width distance between your hands.
4. Keeping the barbell close to your body, raise the barbell straight up to your chest.
5. Hold for a second, then bring your hands back to the starting position.
6. Repeat 8-10 times in 2-3 sets.

Lateral Raise

1. Stand with your feet shoulder width apart.
2. Hinge at the hips, bend over until your torso is parallel to the floor while keeping your back straight.
3. Hang your hands with the dumbbells beneath your chest.
4. Lift the weights towards your navel, hold for a second, and lower them back to hang with your arms fully extended.
5. Repeat 8-10 times, in sets of 2-3.

Add them to your workout regime and you’ll notice the difference in a few weeks!

Protima Tiwary

Protima Tiwary

While she writes for a living, her ultimate goal is to workout in every corner of the world. Her idea of ‘me time’ is a good workout.

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