Have you been struggling to reach the upper shelves of your kitchen or feel a sudden pain while trying to reach out for the pen that fell into the corner of your bed? If you nodded “yes” to these questions, then you probably have a weak shoulder joint. It’s time to strengthen your shoulders and the surrounding muscles.
Shoulder exercises enhance joint as well as upper body strength. Strengthening your shoulder will not just give you stability but also help prevent injuries to the shoulder. Shoulder strengthening workouts can do wonders for your overall posture and help relieve muscle tension, tightness, and pain in your shoulder and neck regions. Here we list down some of the best shoulder workouts for women to achieve their desired goals.
Shoulder exercises helps the shoulder by:
Shoulder exercises may bring some positive changes in your body. The benefits of doing shoulder exercises are as follows:
The following shoulder exercises will help you gain flexibility and strength. But before you do these exercises, ensure that you do not have any medical conditions that contradict shoulder exercising. The best back and shoulder workouts for women are:
This exercise provides a good stretch to the arms and upper spine. It also flexes and stabilises the shoulder. To do a standing arm stretch:
This exercise warms up the muscles around the shoulder, chest, and back areas. It results in improving mobility, flexibility, and range of motion. Steps involved in a lying arm stretch:
This exercise tones the shoulder muscles and increases muscle strength. It also improves posture and stability of the shoulder joint. To do an arm lift:
This exercise gently stretches the muscles of the shoulder and chest regions. It improves the flexibility of the shoulder joint. Shoulder stretch can be done as follows:
This exercise stretches the outer shoulder and rotator cuff (muscles and tendons that hold the shoulder joint in place). It improves the flexibility of the shoulder joint. To do a shoulder circle:
This exercise helps strengthen the muscles around the shoulder and back. Backward table press can be done as follows:
This exercise warms up the chest and shoulder muscles. One must feel the tension in the chest and shoulder muscles while performing it. The door press exercise can be done as follows:
This exercise gently improves and maintains the shoulder’s range of motion. Table slide exercise can be done via the following steps:
This exercise aims at the back of the shoulder muscles and gives a good stretch to the shoulder joint. To perform a crossover arm stretch:
This exercise stretches the muscles in the outer and upper back and behind the shoulder. It improves the flexibility of the shoulder joint. A sleeper stretch can be done as follows:
This exercise stretches the shoulder blades and upper back region. It improves the stability and flexibility of the shoulder joint. To do the scapula setting exercise:
This exercise aims at the chest, front and back of the shoulder, and upper back muscles. It enhances the shoulder’s range of motion and stabilises it. Internal and external rotation exercises can be done as follows:
This exercise works on the front of the shoulder muscles. It also gives a good stretch to the shoulder and arms. To do passive internal rotation:
This exercise targets the back of the shoulder muscles. It also enhances the flexibility of the shoulder. To do the passive external rotation exercise:
This exercise provides a good stretch to the arms and shoulder joints. It also strengthens the shoulder muscles and improves the shoulder’s range of motion. Wall crawl exercise can be done as follows:
This exercise stretches the shoulder and side of the chest muscles. It also enhances the shoulder’s stability and range of motion. To do a side wall crawl:
This exercise stretches the shoulders, arms, and chest. It is the best exercise to strengthen the chest, shoulder, and arm muscles. Wall push-ups can be done as follows:
This exercise improves the outward movement of the shoulder. It also flexes the muscles around the shoulder joint. To do shoulder wings:
This exercise flexes the shoulder blades and upper back region. It also improves the shoulder’s range of motion. To do W exercise:
This exercise gently stretches the chest and shoulder muscles. This easy exercise improves joint flexibility. Backward shoulder roll exercise can be done as follows:
A person must remember the following points before doing the shoulder exercises:
Exercise and diet go hand in hand. It is never too late to start with good habits and a healthy lifestyle. You can start with the following:
To reap the maximum benefits, you must do shoulder exercises regularly. These exercises help build strong shoulders and may also help you prevent injury. Shoulder exercises like arm stretch, shoulder wings, wall push up, sleeper stretches, wall crawl, etc., may help you improve your posture and build overall strength. In just a few days of doing the shoulder exercises, you will start noticing positive posture changes and feel stronger.
If you are unsure which exercises to do, the HexaHealth personal care team can help you with your queries. If you are struggling to find the best shoulder workout for women or arm and shoulder workout for women, first get the right guidance before you begin. If you want to build strength for any specific body part or the body, learn the best exercises for you by connecting with an expert from HexaHealth.A woman can sculpt perfect shoulders by training with shoulder exercises. Some of the shoulder exercises include arm stretch, shoulder stretch, shoulder circles, etc.
Yes, women should do shoulder workouts. They increase flexibility and strengthen the muscles around the shoulders as they improve posture. Therefore, a woman must follow some shoulder workout routines.
Each body is different. There is no specific duration to build your shoulders. However, it typically takes 4-6 weeks of regular exercise before you can notice any significant changes in your shoulder shape.
You can try a few shoulder exercises like wall push-ups, wall crawl, side wall crawl, crossover arm stretch, sleeper stretch, etc., to build your shoulder muscles at home.
You can sculpt and tone your shoulders by doing shoulder exercises. Try a few shoulder exercises like shoulder wings, scapula setting, pendulum, etc., to fulfil your desired goals.
You can get shoulder cuts by doing some shoulder workouts, including exercises like crossover arm stretch, pendulum, passive external rotation, passive internal rotation, sleeper stretch, W exercise, etc.
A woman can build her shoulders by doing some shoulder exercises. Include shoulder exercises like wall push-up, wall crawl, side wall crawl, W exercise, arm circles, etc., in your shoulder workout schedule.
Working out your shoulders makes your shoulder muscles toned and flexible. [1] It depends on your goals whether you want to tone them or bulk them up.
Yes, shrugs are a good form of exercise for women. They activate the shoulder muscles and strengthen them.
Your body needs protein, fats, and carbohydrates to build muscles while working out. So, if you lift weights without proper protein, carbs, or fat intake, you will not be able to develop adequate muscles.
Shoulder toning exercises include pendulum, passive internal rotation, passive external rotation, W exercise, scapula setting, etc. They help tone the muscles of the shoulder joint.
The best shoulder exercises for women are push-up, wall crawl, side wall crawl, passive external rotation, passive internal rotation, sleeper stretch, etc.
Yes, women should train their shoulders to strengthen their arms, improve posture, and increase flexibility.
Shoulder exercises for women are arm raise, arm circle, shoulder stretch, table press, W exercise, pendulum, push-up, wall crawl, side wall crawl, passive external rotation, passive internal rotation, sleeper stretch, etc.
Last Updated on: 15 November 2022
MBBS, DNB General Surgery, Fellowship in Minimal Access Surgery, FIAGES
12 Years Experience
Dr Aman Priya Khanna is a well-known General Surgeon, Proctologist and Bariatric Surgeon currently associated with HealthFort Clinic, Health First Multispecialty Clinic in Delhi. He has 12 years of experience in General Surgery and worke...View More
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