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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Stronger shoulders can boost your posture and make everyday tasks easier. Here are 6 simple shoulder exercises you can do at home with no equipment needed. Let’s get started!
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Start with small circles and gradually make them larger. Do 30 seconds forward, then 30 seconds backward. This helps warm up your shoulder muscles.
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Get into a pike position (like a downward dog). Lower your head toward the ground and push back up. Do 3 sets of 10-15 reps to target your shoulder muscles.
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Begin in a plank position. Tap your left shoulder with your right hand and alternate sides. Perform 3 sets of 20 taps to improve shoulder stability.
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Stand with your back against a wall. Slowly raise your arms overhead and lower them like making a snow angel. Do 3 sets of 10 to build shoulder mobility.
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Stand straight with arms at your sides. Lift your arms out to the side until they are shoulder-height, then lower. Repeat for 3 sets of 12-15 reps.
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Stand tall and shrug your shoulders up toward your ears, then relax. Do 3 sets of 12-15 reps to strengthen your upper shoulders and traps.
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These easy exercises are perfect for building shoulder strength at home. Consistency is key, so add them to your weekly routine and watch your shoulder muscles grow stronger!
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