Your shoulders get you through the day. Reaching above, opening a jar of pickles, and lifting your children all need strong shoulders. We’ve got you remedy with an at-home shoulder workout that doesn’t require any dumbbells or weight plates. First, of course, you must warm up correctly, Even if there are no weights included in an at-home. Warming up reduces the chance of injury, prepares your muscles for strenuous activity, and helps you focus psychologically.
Shoulder Front raise
Stand shoulder-width apart. Hold a bottle in each hand. With your hands towards your body and the weights resting on the tops of your thighs. Keep your arms straight as you raise your arms to shoulder height. Hold for a second or two, then return to the starting position for three counts.
Each set should consist of 10 repetitions.
Straight Arm Circles
This exercise will improve your shoulder mobility and range of motion. First, stand with your feet hip-width apart and your hands extended out to the sides. Then begin sketching a circle in the air with both arms moving in the same direction. Gradually increase the size of the circle until you have one huge circle on both sides. Next, repeat the circle in the opposite direction. Always remember to start small before moving on to a bigger one.
Stand with your arms at your sides and your feet hip-width apart. Hinge at the hips and place your palms on the floor while keeping your core engaged and your back straight (bend knees if needed). Then, slowly and cautiously, move your hands forward into a high plank posture, keeping your shoulders beneath your wrists and your torso straight.
To complete one rep, hold for a second before walking your hands back to your feet. Each set should consist of 10 repetitions.
Shoulder Press With Towel
Make a cylinder out of the towel. Take both ends of the towel and hold them shoulder-width apart. To keep the towel close to your chest, tuck your elbows in and down. Next, pull the towel in half or apart. Raise your arms and the towel over your head until your arms are completely extended. Always remember to pull the towel apart. Then, lower your arms slowly and repeat.
Begin by holding a high plank posture (or drop to your knees if needed). Maintain a strong core, hamstrings, and glutes by keeping your hands beneath your shoulders.
Lower your body until your chest touches the floor, keeping your neck neutral. Keep your hips and buttocks up! Pull your shoulder blades back and down while keeping your elbows close to your sides. With a firm core, push yourself back up to the starting position. Each set should consist of 10 repetitions.
Begin on your hands and knees. Place your hands directly under your shoulders and take a step backward with your feet so that your body is in a straight line. Maintain a long neck and look past your hands. Keep your core and glutes engaged by pressing your hands into the floor.
Hold for 1 minute or as long as you can maintain proper form.
Stack your legs and lie on your right side. Keep your feet and legs stacked and prop yourself up on your elbow or hand. Hold for 1 minute or as long as you can maintain proper form—rep on the other side.
Lateral Raises With Water Bottles
This activity necessitates the use of two water bottles.
Stand shoulder-width apart. In each hand, hold a water bottle with the palms facing you. Raise your arms to shoulder height on either side (laterally). Knees and elbows should be slightly bent. Then Return the bottles to your side in a steady manner. Please do it again.