Many people have complaints about aching shoulders. This is mostly caused by excessive sitting, either behind computers or steering wheels. The hunched position assumed in such situations leads to forward rounding of the upper spine. These effects need to be counterbalanced with some shoulder exercises.
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Scapular Push-up
This works towards strengthening the muscle that holds the shoulder blade tightly to the rib cage, thus preventing scapular winging. It is a cruciate muscle that promotes optimal stability of the shoulder.
To do this, one needs to assume a standard push-up position. Keeping the elbows locked, the shoulders should be retracted so that the torso sinks further to the floor. One can then protract the shoulders fully so that the upper back assumes a slightly hunched look. This exercise should be repeated for about 10 or 12 times.
Scapular Push-Up
This fortifies the lower trapezius muscles. These are vital for sufficient upward rotation as well as overall fitness of the shoulder. To do this, one should stand with their arms extended overhead. A resistance band should then be grasped with the palms facing forwards. By pulling the shoulders back and down while flexing the elbows, the band should then be lowered to a position behind the neck.
The band will stretch significantly as one does this. The effort will be felt in the muscles at the base of the shoulder blades as one does this. The chin should not be allowed to protrude forward as one does this.
Shoulder Rotation
This enhances shoulder stability by strengthening the external rotators. One should stand with their right upper arm extended away from the body at shoulder level. The elbow should be bent at a right angle and shoulder rotated internally so that the forearm points towards the floor. A small dumbbell can be held using the right hand. The shoulders should then be rotated externally, stopping when the right forearm points towards the ceiling.
