Every brand-new day is filled with opportunity. It’s easy to fall into the same old routine—especially when it comes to exercise—but re-evaluating your regimen may save you time and help you progress. Building shoulder strength is a perfect example.
Your shoulder is a ball-and-socket joint that’s supported by your rotator cuff and surrounding muscles. Strong shoulders support your ability to reach, lift, and push things. This includes the ability to perform everyday tasks like tucking in a kitchen chair, pouring your morning tea, and changing a lightbulb. It’s essential to keep this area of the body strong so you can continue doing these things on your own.
We spoke with Liz Hilliard, Creator + Owner of Hilliard Studio Method, who has more than 20 years of experience in personal and group training, and learned that it may be time to switch things up. Below are four morning exercises that can help support strong shoulders after 60.
“One of the most important muscles to work on for strong shoulders is the rear deltoid, the back part of the shoulder. This muscle helps maintain proper posture and is generally engaged in any type of pulling motion. It acts as a shoulder stabilizer and should be strengthened and balanced with the front and top deltoid for overall shoulder strength. Exercises to strengthen this muscle are important for everyone but especially for people as they age. They will improve your posture, keep you strong, balanced, and less prone to shoulder injury,” Hilliard tells us.
Now, it’s time to get started revamping your morning fitness routine!
Seated Rows
- Begin seated on a mat with your legs extended.
- Loop the resistance band around both feet, holding one end in each hand.
- Sit tall and pull both hands toward your hips, squeezing your shoulder blades together.
- Keep your core engaged throughout.
- Slowly return.
- Perform 3 rounds of 10 reps.
RELATED: This 10-Minute Daily Routine Builds More Strength Than Hour-Long Gym Sessions After 55
Standing Alternating Lat Pulls
- Stand tall with your feet hip-distance apart.
- Hold a resistance band taut overhead with your arms forming a “V.”
- Brace your core as you pull one end of the band down toward the ground, keeping the arm that’s overhead extended and stable.
- Return to the start position.
- Repeat on the other side and continue to alternate for 3 sets of 10 reps.
RELATED: 6 No-Equipment Exercises That Build Shoulder Strength Better Than Weights After 50
Pushups
- Assume a high plank position with your hands under your shoulders and your body straight.
- Bend your elbows and lower your chest toward the floor.
- Maintain a long, straight body as you lower.
- Press back up, straightening your arms.
- Perform 3 sets of 10 reps.
RELATED: 4 Moves That Build Arms Faster Than Bicep Curls After 40, According to US Army Coach
Plank Shoulder Taps
- Assume a forearm plank position on the mattress.
- Keep your hips still as you lift your right hand to tap your left shoulders.
- Return to the forearm plank position.
- Repeat on the other side.
- Perform 2 sets of 20 total taps (10 on each side).
The post 4 Morning Exercises That Restore Shoulder Strength Faster Than Lifting Weights After 60 appeared first on Eat This Not That.
