Did you know...? As many as 67% of people experience shoulder discomfort at some point in their lives. The reason behind this is – Mobility. Our shoulder joints are more mobile and less stable as compared to our hip joints and hence, they are more prone to dislocation or fracture or any other minor/severe shoulder injury.
One particular area of attention for sportspersons is shoulders. Having a strong, stable and well-conditioned shoulder is the key to better performance and injury prevention. But unfortunately, shoulder injuries are common amongst sports players because of lot of stress and pressure on the shoulder muscles and soft tissues. Thus, it is important to take some measures on how to strengthen your shoulders for sports and we’re here to help you with the same!
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So yeah, we’ve mentioned certain workouts over here which will help you condition your shoulders well. But, we would like to advise not to rush in with these workouts but go slow and develop gradually with time. Also, to ensure your safety, better to see a physical therapist before starting out.
Once you are all ready, step into your training shoes and get started!
Getting started...
Jumping right into your workout without a warm-up is a huge no-no. Warm-up exercise allows your body to increase the core temperature, activate muscles and builds them up. Hence, you’re advised to contribute 5 minutes of your time on warm-up exercises before the workout.
The exercises are as follows:
8 inward hip rotations, 8 outward hip rotations (each side)
8 forward arm circles, 8 backward arm circles
2 minutes rope jumping’
8 walk-outs
12 deep reverse lunge to knee raise (each side)
15 squats

Diving dolphin

Benefits: Strengthens your core, upper back and shoulders.
Equipment needed: None
Steps to perform dolphin dive:
Begin with your forearms on the floor, your arms and feet shoulder-width apart and your hips raised so that your body forms an inverted V.
Dive forward, coming to a forearm plank. Keep abs tight and back from sagging. To finish the push-up, reverse the dive, raising your hips back up to start position.
Repeat this 10-15 times.
Plank raise tap crunch

Benefits: Stabilizes shoulders
Equipment needed: None
Steps to perform plank raise tap crunch:
Start in a straight arm plank position with shoulders stacked above your hands and feet hip-width apart.
Extend your right arm forward and then place it back down into the plank.
Extend your right arm to the side and then place it back down into the plank.
Keep your body in a straight line as you reach your opposite (left) arm under your body, pull your right leg towards your core and tap your right foot with left hand.
Return to the plank position and then, repeat on your opposite side.
Do this for 2-3 minutes.
Dumbbell lateral raise

Benefits: Develops strong and broad shoulders and increases the mobility.
Equipment needed: Dumbbell
Steps to perform dumbbell lateral raise:
Stand/sit with a dumbbell in each hand at your sides.
Keep your back straight, brace your core and then slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent. Then, lower them back again in measured fashion. (You’ll find it all harder if you avoid speeding up)
Aim for 10-12 reps with perfect form
Reverse fly

Benefits: Strengthens your shoulder muscles negatively affected by poor posture.
Equipment needed: Dumbbells
Steps to perform reverse fly:
Stand with your feet & shoulder width apart, holding a dumbbell in each hand.
Bend forward at the hips until your chest is almost parallel with the ground. Allow the weights to hang straight down at arm’s length, palms facing each other.
Keeping your back flat, raise your arms out to your sides until they’re in line with your body. Squeeze your shoulder blades together at the top of the movement.
Return to the starting position and repeat this 8-12 times.
Military press

Benefits: Works well on your triceps, traps and pectoral muscles
Equipment needed: Dumbbell
Steps to perform military press:
Stand tall with your feet should-width apart, holding a dumbbell in each hand. Step one foot slightly forward in a staggered stance.
Bring your weights to shoulder level, with your palms facing forward.
Extend your arms straight above your shoulder. Keep your back straight and engage your core.
Slowly lower the weights back to shoulder level and repeat this 5 times.
Arnold press

Benefits: This is effective as it hits all three sections of the deltoid, the round looking muscles that caps the top of your upper arm. This will give more defined shoulders and improve your posture.
Equipment needed: Dumbbell
Steps to perform Arnold press:
Start standing with your feet hip-width apart, holding a pair of dumbbells at shoulder height, with elbows bent and palms facing body.
In one motion, bring elbows out wide to sides while rotating hands so palms face forward and pressing the dumbbells overhead until arms are straight and biceps are by ears.
Pause, and then reverse the movement to return to start. Repeat this 10-15 times.

These are some of the exercises that help build strong, stable and well-toned shoulders. Further, this is going to help you perform well in your respective sports and add an X-factor to your personality.

So guys, go talk to your physician and start your shoulder workout today. Good luck!

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