Shoulders


SH-1


VRT/Stretch –Reach for the sky. While standing, raise your right hand to your right shoulder. Now, imagine that you are pushing an immense weight upwards. Push. Tense your shoulder as you push. Push your arm straight up and reach as high as possible. Concentrate on isolating and contracting your right deltoid muscle and hold for 10 seconds. Repeat with the left arm.

SH-2


Stretch – The "Good morning" back stretch. From a wide stance, spread your arms up and out and back, and lean backward. Stretch your arms way out and back. Concentrate on the tension on your shoulders, feel the blood rushing into those muscle cells. Hold for 10 seconds. This exercise will also contribute to good posture.

SH-3


Isometric - While standing, put your arms behind your back and grasp your right wrist with your left hand. Straighten your arms down while maintaining that grip. Now attempt to lift your right arm straight out and up to the right side while holding it back with your left hand. Hold for 10 seconds. Repeat with your right hand holding your left wrist.

SH-4


Isometric - Place the backs of your hands on the small of your back and push forward against the small of your back. Hold for 10 seconds.

SH-5


Isotonic - Shoulder raise. Place the palm of your right hand over the back of your left hand at your waist. While providing resistance with your right hand, raise your left arm straight out in front of you and straight up until your left hand is overhead, as far back as possible. Perform 10 repetitions. Isometric - Perform 10 seconds of isometrics from the beginning, middle, and finish positions of this exercise. Repeat with your left arm providing resistance to your left. This exercise can also be performed while seated near the edge of a chair with your legs straddled.

Contributed by tallman24

SH-6


Isotonic - Shoulder raise. Raise your right arm straight out in front of you and bend your elbow so that your forearm is parallel with both your body and the floor. Place your left hand over the back of your right wrist and push downwards with your left hand as you rotate your right forearm up and away to your right, until your right forearm is perpendicular to the floor and as far to the right as possible. Repeat for 10 repetitions. Isometric -Return to the beginning position and push down with your left hand, preventing your right forearm from lifting for 10 seconds. Next, rotate your right forearm to the finish position and pull with your left hand for 10 seconds. Repeat with your right hand applying pressure to your left arm.

SH-7


Isotonic - Shoulder raise. With your right arm at your side, bend your right arm and then reach over with your left hand and grasp your right elbow. Keeping your elbow bent, raise your right arm up and out to your right side until your elbow is at shoulder height, all the while pulling back on your right elbow with your left hand. Perform 10 repetitions. Return to the start position and perform an isometric exercise by holding your right elbow in that position for 10 seconds. Raise your right elbow to the finish position and apply pressure by pulling with your left hand for 10 seconds. Repeat with your right arm applying pressure to your left elbow. This exercise also works your trapezius muscles.

SH-8

Isometric - This is for the backs of your shoulders. While standing, raise your right forearm so that it is parallel to the floor and bring it across your midsection so that your right hand is touching your left side. Reach across with your left hand and grasp your right elbow. Now attempt to extend your right arm out towards the right while holding it back with your left hand and hold for ten seconds. Repeat with your left arm.

SH-9

Isometric - Place the palms of your hands together just over your head and push. Hold for ten seconds.


Illustrations by Shenandoah


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