Lifts & Stretches for Strong Shoulders

Of all the joints in your upper body, the shoulder is the most mobile. Controlled by numerous muscles -- including your deltoids, rotator cuff, biceps, triceps, pectoralis major and latissimus dorsi -- your shoulders are capable of a wide range of movement and are involved in virtually every upper body activity. Keeping your shoulder muscles strong and flexible can enhance the health and functionality of this vital part of your body.

  1. Side Lateral Raises

    • Side lateral raises target and strengthen your medial or side deltoids. You can perform this exercise with dumbbells, resistance bands or a cable machine. Holding the weight and with slightly bent but rigid elbows, raise your arms up and out to shoulder height. Lower your arms, and then repeat. Do not swing the weights up; if you need to do so, the weight is too heavy. Instead, use a light to moderate weight and focus on performing the movement using strict technique.

    Overhead Press

    • Pressing a weight overhead is an effective lift for strengthening your shoulders. You can perform this lift seated or standing using a barbell, dumbbells, kettlebells, a sandbag, a medicine ball or any similarly weighty object. Hold the weight at shoulder height. Keeping your chest up and shoulders back, press the weight up and overhead to arm's length. Lower it back down, and then repeat. If you are working with very heavy weights, use a spotter or perform the exercise in a power cage for safety.

    Doorway Shoulder Stretch

    • This exercise stretches the front of your shoulders as well as your chest. These muscles commonly work together and share similar functions. Stand in an open doorway, bend your arms and place your forearms on the vertical sides of the door frame so that your elbows are level with your shoulders, your fingers are pointing up and your palms are flat. Using a split stance for balance, push your chest through the doorway to you can feel a stretch across your chest and shoulders. Hold this position for 15 to 30 seconds, and then relax. Do not hold your breath while stretching, and try to remain as relaxed as possible.

    Seated Shoulder Stretch

    • The seated shoulder stretch also works your biceps, and you can perform it just about anywhere, as no specialist equipment is required. Sit on the floor and place your hands palms down, next to your hips. Make sure your fingers and elbows point to the rear. With your arms slightly bent but rigid, scoot your butt forward to create a stretch in the front of your shoulders. Hold the end stretch position, called the point of bind, for 15 to 30 seconds, and then relax.