Best Exercises for Improving Shoulder Strength in Sports


Best Exercises for Improving Shoulder Strength in Sports

To build up your shoulder muscles and increase your range of motion, you don’t necessarily need to carry big objects or to the gym. If you want to accomplish any other type of heavy lifting or achieve best  fitness, strong shoulders are a need.

If you have restricted flexibility or are healing from an injury, you might also need to work on strengthening your shoulders. Before engaging in any type of exercise at home, always remember to stretch thoroughly.

Stretching for little longer: best strength workout

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If you really want to benefit from each of these stretches, hold it for a long enough period of time that you feel a tiny burning or tingling in the muscle. To concentrate your breathing while stretching, inhale for 3 seconds, hold it for 3 seconds, and then gently exhale. Additionally, it will help you stretch while being in the moment.

If you really want to make sure you stay flexible, perform each of these stretching exercises twice.

Work your shoulder stretches into your other stretches if you’re putting your shoulder workouts into another training regimen.

Shoulder shrugs: best strength workout

This can be done while seated or standing. Lift the tops of your shoulders straight up in the direction of your ears without moving your neck until you feel a little tightness. Relax your arms after 10 to 15 seconds of holding it. Do this procedure 5–10 times. Then elevate your shoulders in a circular motion while rotating them without elevating your arms. For 15 to 20 seconds, repeat.

If you’d like, you can use this as a muscle-building exercise. Holding a few 10-15 lb. (4.5-6.8 kilograms) weights by your side will help you do this.

Chest stretches

Best Exercises for Improving Shoulder Strength in Sports

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Put your left hand flat against a corner wall at shoulder height in your house. Until your chest and arm start to feel tight, turn your complete body away from the wall. For 15 to 20 seconds, hold it. Then, by turning the other way, use your right hand to stretch the other side of your body.

If you’re already reasonably flexible, you can perform this stretch on a conventional wall piece, but it’s simpler to maintain the stretch if you can press up against a corner of the wall.

For best results, keep your arm elevated and straight while performing this.

Overhead stretches: best strength workout

Raise your left arm up in the air. Your wrist should hang behind your back as you bend your elbow. Your right hand should gently press onto your elbow. Hold for a moment before switching arms to extend your right side. Your upper pectoral and upper back muscles will be stretched as a result.

The muscles around your shoulder can be stretched most effectively in this manner.

You ought to have some tightness in your side as well when done properly.

Forearm stretches

Best Exercises for Improving Shoulder Strength in Sports

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Lean forward and raise your left arm. Take hold of your wrist with your right hand, palm down. It should be lowered for 15-20 seconds before being raised for the same amount of time. When you’re done stretching your left wrist, switch hands and stretch your right arm’s forearm.

This stretches the muscles in your forearm and above your elbow but not your shoulder specifically. Before working on your shoulders specifically, it’s crucial to loosen up these muscles since they are employed in almost every shoulder workout.

Elevated push-ups: best strength workout

Put your feet on the platform and assume the push-up stance while holding a chair or a small footrest. Maintaining a shoulder-width distance between your arms, lower yourself until your chest is 3-6 inches (7.6-15.2 cm) off the floor. As you raise yourself back up to the starting position, try to keep your back as straight as you can. Depending on your upper body strength, perform 5–10 reps.

Scap pushups

Best Exercises for Improving Shoulder Strength in Sports

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Your knees should be 15 degrees apart from your hips as you are on all fours. Lock your arms and extend your hands just past your shoulders. Without moving your arms, contract your back muscles and drop your chest to the ground by 3-6 inches (7.6-15.2 cm). Re-raise your chest until it reaches your shoulder blades. To strengthen the muscles in your upper back, scapula, and shoulder blades, repeat this motion 10–20 times.

To prevent knee pain, perform this on a yoga mat or carpet.

When you get proficient at these, move your knees further away from your upper body to slightly tighten your chest and core.

Headstands: best strength workout

Get a platform or chair that won’t move around on the ground. Step up onto the chair or platform, then slowly descend to the ground. Elevate your back until it creates a symmetrical arch, then hold yourself steady. To strengthen your shoulder muscles with the resistance, hold this position for 15 to 30 seconds. To strengthen your shoulders, if you are able to do a headstand, brace yourself against a wall and do that instead.

This is a more challenging exercise. Reduce the angle you’re rising yourself up at when you first start exercising to make it simpler to balance.

Holding push-ups for 20-30 seconds

Place your feet firmly on the ground and assume the typical push-up position. To slightly bend your back, slide back 4-6 inches (10–15 cm). To provide some light pressure to your shoulders and encourage the muscles to remain contracted, hold this position for 20 to 30 seconds. This exercise is excellent for capping off your workout because it doubles as a cool-down stretch.

Outward rotations

Best Exercises for Improving Shoulder Strength in Sports

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Bend your elbows in front of you while keeping your arms at your sides. Both hands should be wrapped in a resistance band. Pull the band away from you 4–12 inches (10–30 cm) starting with your left hand. To stimulate and strengthen your outer shoulder muscles, repeat this motion 10-15 times. Do the same thing with your right hand.

As much as possible, maintain the stationary hand’s position.


To know more workout tips to build shoulder strength, click here 
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