Balance Is Important continued...
"No momentum should be involved in strength training whatsoever," she says.
Gunning advises people to work through a pain-free range of motion and progress slowly.
Flexibility can be an asset in increasing a limited range of motion, she says, so stretching is beneficial -- particularly for the anterior deltoid. Something as simple as doing reverse shoulder rolls very slowly can help open the shoulders.
These exercises came from exercise physiologist and ACE spokeswoman Kelli Calabrese, who owns Calabrese Consulting LLC.
Perform two to three sets, 10 to 15 repetitions per set, of each of the following exercises:
Lateral Raise (Works Medial Deltoid)
- Stand with your feet together. With a dumbbell in each hand, slowly lift the arms up towards shoulder height so that you form a "T" shape.
- Pause at the top of the range of motion and slowly return to the starting position stopping just short of the arms touching the hips. To make this exercise more challenging pause for two to three seconds at the top of the range of motion.
- Be sure to keep your shoulders down as you are lifting your arms up.
Alternating Front Raise (Works Anterior Deltoid)
- Stand with feet together and a dumbbell in each hand, palms facing towards you.
- Slowly raise your right hand up in front of you with a slight bend in your elbow.
- Pause at the top when you reach shoulder height and slowly return to the starting position, stopping where there is still tension on the shoulder.
- Complete all repetitions and then repeat on the left side.
To make this exercise more challenging, pause for two to three seconds at the top of the range of motion.
Prone Shoulder Extension (Works Posterior Deltoid)
- Lie face down with your arms by your sides.
- Place a dumbbell in each hand and turn your palms facing up.
- Lift your arms up towards the ceiling pausing at the top of your range of motion.
- Slowly return to the starting position, stopping just short of your hands touching the floor.
Tip: Always work the shoulders after your back or chest work since the shoulders are involved in all back and chest work. If you fatigue them first, you will not be fully challenging the larger muscles of the upper body.