It’s always a good idea to have a strong back and shoulders. Not only will they help you lift heavy things, but they’ll also prevent the poor posture formerly known as the “dowager’s hump.” On top of those reasons, there are many more reasons why you want to make sure that yourback and shoulders are as strong as possible.

In order to build up your muscles in those areas, consider adding these shoulder and back workouts to your routine.

Strengthening Your Back and Shoulders

There are many different reasons why you need to be doing exercises that strengthen your back and shoulders on a regular basis. For example, having astronger back and shoulders can:

• Help increase your lung capacity: Being able to breathe better is one advantage of working out your back and shoulders. When they’re stronger, you’re able to better hold yourself upright. This posture opens up your chest, allowing your lungs to fully inflate every time that you breathe. Not only does this give your body more oxygen when you aren’t working out, but it also improves your athletic ability.
• Increase your ability to lift heavy things: Everyone wants to be able to lift that heavy bag of kitty litter or giant sack of rice. If you find yourself hurting after lifting something too heavy for you, then you definitely need to spend time boosting your muscle strength. After a month or so of exercising your shoulders and back, you’ll be able to lift those heavy things with ease.
• Improve your running stride: If you’re like most people, when you run you have the bad habit of turning your body from one side to another along with your arms. This actually makes it less likely that you’ll be able to run the distance that you want since the upper body rotations sap your energy. When your back and shoulders are stronger, you don’t rotate as much, since you have the strength to hold your core still, so you’ll be able to run longer distances.
• Straighten your posture: The better your posture, the stronger and more capable you’ll feel. Having weak shoulder and upper back muscles makes you hunch over slightly, even more so if you spend your days in front of a computer at work. By strengthening those muscles, you’ll find yourself sitting, standing, and walking properly upright, which will improve your self-esteem and make you feel physically better.
• Prevent You from Getting Injured: Injuries happen when your muscles are weak. All that it takes is one bad turn, a slip, and a fall where you’re unable to catch yourself, or worse, you do manage to stop yourself from falling and end up pulling a back muscle instead, and you’re going to be in pain for a few days. The stronger your shoulder and back muscles are, the less likely you are to get hurt doing everyday things.

Back and Shoulder Exercises To Add to Your Repertoire

Thankfully, there are a number ofshoulder and back workouts that you can do in order to strengthen this area of your body. Many of them don’t require anything more than a yoga or exercise mat, although some do use a few pieces of inexpensive equipment. On top of that, you can get these exercises done in less than half an hour, so they won’t add a whole lot to your overall routine.

The experts atMy Fit Foods went through the list and chose these, which we believe are effective and simple to do.

Rowing Bird Dog

The rowing bird dog looks complicated but really isn’t. All that you need is a box to rest on. Just choose something that will hold your weight safely. Kneel on the surface, with your hands resting on the table, shoulder-width apart. Feel free to move a little to the side of the table, because you’ll need to dangle your hand off of it for this exercise.

At the same time, lift your right leg, straightening it at the knee, and lower your left arm (the one with the weight), making a rowing motion. Return them to the original position and repeat with the other arm and leg, alternating them as needed.

Shoulder Press While Kneeling

It’s nothypertrophy training, but this exercise will help you bulk up your shoulders and upper back muscles. Start by kneeling on a mat. Raise one knee, leaving it bent, while the other one remains down. Make sure that the foot of your leg with the raised knee remains flat on the floor.

Place one arm on your hip for support (usually this is the side with the raised knee), and hold a weight in the other hand. Raise that hand above your head, pressing the weight into the air. Repeat for a count of ten and then switch to the other side. Continue on as needed, doing up to three sets of 10 on each side.

Bent Over Rowing

Normally, rowing motions are made horizontally, as you’d actually be rowing a boat. This exercise, however, is a little different. Start by standing on the floor with your feet shoulder-width apart. Bend over at the waist, keeping your back straight.

Hold one-pound weights (feel free to go heavier if needed) in your hands, and relax your arms so they hang down. Bend your knees slightly and begin making rowing motions with your arms, moving both at the same time.

Upright Rowing

The upright row is fairly simple. Stand on the floor with your feet shoulder-width apart. Hold weights in both your hands. Keep your back straight and raise both hands, bending at the elbow, making a rowing motion. Raise your hands up to mid-chest and then lower them again. Repeat for a count of 20, and then take a slight break before doing another set.

Pull Ups

This exercise requires a bar that you can use to pull yourself up on. There are numerous options here, from the kind that you mount in a doorway to those attached to larger exercise machines. You can even use a tree branch in your backyard if necessary.

To do pull-ups, place your hands on the bar and stand on the ground with your feet shoulder-width apart. Use your hand, arm, and shoulder muscles to pull yourself up and hold yourself there for as long as you can before repeating.

Final Thoughts

Whether you choose to work out afterbreakfast or right before dinner, these shoulder and back exercises won’t take up much time at all. They’re all very simple and require only a few accessories, like weights and a mat. If you keep at it, you’ll quickly begin to see and feel the results. You’ll realize that there are many advantages to keeping your back and shoulders in great shape!

Remember, if you have any questions about your shoulder and back workout, or anything else for that matter, feel free tocontact us. We’re here to help!

Sources:

Everyone Needs This 25-Minute Back and Shoulder Workout | Women’s Health Magazine

12 Exercises to Build Strong Back and Shoulder Muscles | Very Well Fit

12 Exercises That Will Tone Your Back and Shoulders | Self Magazine