Exercise is a must to stay physically fit and healthy. Exercising helps increase endurance, maintain perfect body posture, balance, and strength, and tones our body muscles. If you want to build your shoulder muscles but don't have time to attend the gym, then you can perform certain exercises at home. If you are thinking that you would require at least some equipment, you are wrong. Here are some shoulder exercises without weights which you can perform at your home without investing in any equipment. These workouts will help to increase strength and build toned muscles.
To start with this workout, place your hands about shoulder-width apart on a bar and let your legs hang loosely together. Now, pull yourself upwards until your chin is in level with the bar. Once you are in this position, immediately lower yourself till your arms are straight. Perform 8 repetitions and 3 sets. Rest for a minute after a set is over and switch to the next exercise. This builds and tones your arms, chest, and back. This also develops core muscles and strengthens your wrists and fingers.
Stand upright and keep your feet shoulder-width apart. Your toes must point forward. Now, lift your arms laterally (on your side) until they are parallel to the ground. Hold this position for 2-3 seconds. Now, lower your arms and repeat this exercise. Perform 20 repetitions and 3 sets.
Front Deltoid Raises
Stand upright and keep your hands at your sides. Keep your back in a normal position and place your feet shoulder-width apart. Lift your arms up straight until they are in level with your shoulder muscles. Hold this position for 2 seconds and bring them back down to your sides. Repeat this motion 20 times and perform 3 sets.
This exercise works on your chest, triceps, and shoulder areas. To perform this exercise, you need two sturdy chairs of equal height. Place them back-to-back in a way that you can easily fit between them. Hold the backs of the chairs, hoist yourself up, and bend your knees. Now, your body weight will be on your hands. Next, bend your elbows and slowly come down until your upper arms are nearly parallel to the floor. Make a smooth turn and push your body back upwards. You can bend a little forward, but be careful that your shoulder joint is not overstretch in the bottom position. Perform 3 sets of 8-10 repetitions.
Push ups are known to be one of the best arm, chest, and shoulder workouts. Keep your hands on the floor a little more than shoulder-width apart and keep your fingers pointing forward. Now, extend your legs behind you so that your feet are resting on your toes. Your body must be in a straight line from head to toes. Do not stick your butt up and look up straight. Inhale and slowly lower your body till your chest is just above the ground. Exhale while you push up, until your arms are straight. This is one repetition of the exercise. You must perform 20 such repetitions and 3 sets.
Knee Push Ups
Keep your hands on the floor a little more than shoulder-width apart and your fingers pointing forward. Now, extend your legs and touch your knees to the floor so that your feet are in the air. Cross your ankles together. Inhale and slowly lower your body till your chest is just above the ground. Exhale as you push up, until your arms are straight to complete one repetition. Perform 20 such repetitions and 3 sets of this exercise.
The aforementioned exercises will help build, tone, and strengthen your arms and chest along with your shoulder muscles. These will also help increase your stamina if you perform more reps. Remember to breathe smoothly & deeply throughout the workout. Also, if your muscles get strained, you must stop immediately as overdoing can damage your nerves and muscle tissue. These exercises are very simple and effective in strengthening and toning your muscles. Most of them are also effective for shoulder pain relief. If you have a history of shoulder problems, you must first check with your doctor before you start the workout.
Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.