Techniques and methodologies for exercising can be found in weight training, bodyweight exercise routines such as calisthenics, or even extremely dynamic exercises such as Crossfit.
Elastic shoulder exercises
In cases where the intention is only physical conditioning and quality of life, we can use shoulder exercises with elastic. In such cases, there is no need for high-intensity or specific equipment or strategies. There are several videos recorded on the web that teach how to strengthen the shoulders using materials such as elastic, tourniquet, band.
Dumbbell shoulder exercises
The main exercises include lifts (front, side, alternating, all variations) and developments (with bars, with dumbbells, all their variations). The main movements of the shoulder and the muscles recruited are:
Elevation/abduction in the scapular plane: this is in the scapular plane (45 degrees), and the main muscles involved are the supraspinatus, anterior deltoid up to 90 degrees, and these with the trapezius from there;
Forward flexion/elevation: raise the hand up in a straight line forward. Works anterior deltoid, trapezius and supraspinatus;
Abduction or lateral elevation: this is the movement of opening the arms, raising the hand to your side. Mainly performed by the deltoid;
Adduction: is done by flexing the shoulder with the arm in front of the body as in the initial movement of a hug. Mainly performed by the pectorals;
Internal rotation: performed by flexing the elbow to 90 degrees, it is produced by translating the hand towards the belly itself;
External rotation: performed in 90-degree elbow flexion, taking the hand to the opposite side of the belly.
Are there specific exercises for the female shoulder?
There is a mythical situation when it comes to physical training, especially of the shoulders. Some women think that you shouldn’t train so that you don’t become masculine or that training should be specific to men or women. They think that the masculine appearance of some athletes is due to a specific exercise, but this does not happen with people who are not athletes. The physical training of a professional athlete in the strength category will be different from the training of a professional athlete in the wellness category, but this only works for the specific requirements of the categories.