Top 7 Shoulder Workouts to Improve Posture

 

It is critical to have a good posture or corrected posture for our overall general health and avoid long term suffering from various chronic aches or pains, especially with most of us having to spend a considerable amount of time behind the computer or television screen. Another crucial component of keeping good posture is strong muscles in particularly the shoulder blades. In this article, you will find out the seven best shoulder exercises that can be done to correct bad posture as well as to prevent shoulder strain and pain.

1. Doorway Stretch

The Doorway stretch is one of the easiest exercise techniques that are very efficient in reducing stiffness in the shoulders and upper body in general. To do this stretch stand in front of a door and grasp on the frame by placing the forearms on the door frame at the level of the shoulders. Bend slowly down with your upper body such that you reach extended shoulders and keep in this position for about 15-30 seconds. Do the same stretch for 2 to 3 times on each side of the body.

2. Lateral Raises

Lateral raises cover the shoulder and take into account the shoulder muscles which come in handy when working on posture. Here, stand with your feet as far apart as your shoulders and make sure you grip a light to moderate barbell at your sides. Slowly raise your two hands at the sides up to the level of your shoulders. Put them down and then begin the exercise again and do it till you complete about 10 to 15 repetitions.

3. Face Pulls

Another great shoulder exercise are face pulls, they are also good for the rear delt and help in proper shoulder positioning. In order to do this, thread a rope handle through a high cable pulley machine, facing it. Take both the ends of the rope at both your hands and spread your palms facing back and bring your hands closer to shoulder width. Try to lock your shoulder blades together and count one second and then let go of the contraction. This exercise should be done for 3 sets of 10-15 reps.

4. Seated Dumbbell Press

While exercising this muscle, it is recommended to use dumbbell press while sitting; as it helps the anterior and the lateral deltoids and our posture as well. To perform this exercise, sit on a bench with a dumbbell in each hand, arms extended and the palms down. Clamp the dumbbells further until your arms are fully extended, pause for one second and then bring the weights back to your original position. Do 10-15 repetitions for 3 sets.

5. Resistance Band Pull-Aparts

If done correctly and consistently resistance band pull-aparts are one of the easiest, most effective and most unassuming exercises to enhance shoulder mobility and therefore prevent injuries. To do this, place both feet on the resistance band with width of your shoulders and hold each end of the band with your palms downward. Stretch out your arms straight, and then try to make your hands as far as your shoulders from each other. Then, slowly pull back up and continue with the same motion for about 10-15 repetitions Total Time: 40-50 seconds.

6. Prone Y-Raises

Prone Y- raises exercises are one of the complicated workouts to train the shoulders especially targeting the lateral deltoid muscles with added effects of correct standing posture. To perform this exercise, assuming a push up position on a bench with dumbbell placed in both hand and fingers curled in a position touching the side of bench. Now with your arms fully extended, spread out your arms to the right and left into what is known as a “Y” position, hold this for several seconds only before slowly drawing back the weights to the starting position. Perform 8-12 reps for 3 sets.

7. Cable Shrugs

Cable shrugs involve the upper back muscles that are a critical region in the human body responsible for posture. To do this exercise, adjust a high pulley cable machine to a low weight and facing the machine with one handle in your hand. Pry the handle toward the shoulder while pinching the scapulae together and then release. 10-15pts set on the side, 3 sets.

Conclusion

It is therefore important that good posture should be observed always and that the following seven shoulder workouts should be encouraged in any fitness program in order to prevent injuries and pains which arise from improper sitting or working positions of the shoulder. To notice some outcomes, it is crucial to do such movements right; thus, it is recommended to practice these moves daily and consult a fitness trainer if you do not know how to perform them correctly. If practiced consistently, you will soon reap the benefits of this routine; a healthy and flexible upper body full of comfort.