Head and SHOULDERS above the rest workout...

    

    Most recently I have been discussing circuit, core, stretching and strengthening workouts so today let's talk about upper body work, specifically shoulders, not my favorite.  I tend to carry a lot of my stress in my shoulders and my massage therapist has her work cut out for her, it feels like concrete when she gets in there.  As a professional in the fitness industry I know the importance of balancing your workouts, not skipping out on the areas that aren't as strong or we just don't enjoy working. 

    Strong shoulders in addition to looking good also serve our bodies well in everyday life.  Strengthening the muscles in the shoulder area provide support in many daily activities; lifting groceries in and out of the car, carrying children, manual labor, household chores, etc. In addition to those benefits they also provide support while performing other upper body exercises. Try out the exercises below, mix them in with the other workouts I have posted or use them to change up your current program.

   

    The following exercises can be performed with dumbbells, bands and/or barbell.  If preferred you can do them seated. For all standing exercises please assume the same stance...feet hip width apart, knees relaxed & shoulders relaxed.  Each of the exercises below have multiple variations these are good solid basics.

Upright row: Stand arms in front of thighs with palms down.  Bend arms raising elbows towards ceiling than lower, elbows remain higher than hands and shoulders stay relaxed.

Front delt raise to 'T': Stand arms in front of thighs, palms down, raise straight arms to shoulder level than open arms out wide to 'T', return to center and lower.  Allow elbows to soften & relax.

Shoulder press: Stand 'goal post' arms with elbows at shoulder level, palms facing forward. Extend 'press' arms overhead, palms remain forward, lower back down to shoulder level.  

Rear delt fly or Reverse fly: Stand, bending forward at the hips, back remains flat and shoulders relaxed, arms extended towards floor with palms facing each other. Raise extended arms out wide in line with back/shoulders than slowly lower back down.  Maintain relaxed shoulders and neck throughout the movement.

    

    ~Repetitions: 2 sets working up to 15 repetitions of each exercise or for those heavy lifters 3-5 sets working up to 6-8 repetitions.

    ~Intensity: resistance should be challenging enough in the beginning you may not get all reps completed.  If you feel yourself rushing or losing proper position take a break.

    Be sure to stretch the shoulders, neck and upper back.

Be Safe, Be Healthy, Be Happy

Sincerely Rickie

💪💦