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strong shoulders are not only about big
deltoid muscles the shoulder is a very
complex joint and a lot of muscles from
your upper body are involved in every
movement you do with it a strong
shoulder is mobile stable and free of
pain the shoulder is a muscle stabilized
ball and socket joint and muscles like
the lats
the text the complete rotator cuff and
even the long head of your biceps and
triceps play a big role for your
shoulder strength mobility and stability
to understand how the shoulder joint
works we have to take an eye on the
movements that we can do with it your
shoulder can move in different ways you
can do the extension and flexion the
abduction and adduction
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and the internal and external rotation
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the combination of all these movements
is what makes a shoulder so complex and
unique to build up a strong shoulder you
should be able to move freely through
all these positions and should also be
able to stabilize them most shoulder
problems occur because of too little
stabilization by too much pressure or
through unbalanced notes to avoid that
we will show you different exercises
which will build a bulletproof and
healthy shoulders
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one of the best exercises you can do is
done with a resistance band as you can
see the shoulder gets through all
mentioned positions in a combined
complex movement this will keep your
shoulder mobile and strong to work on
your shoulder extension and flexion you
can use a stick a towel or a band leave
your spine as neutral as possible and
only use your arms the shoulder flexion
will help you to get a better handstand
and the shoulder extension can help you
with the transition for the muscle arm
keep in mind that it's okay if your
range of motion is limited in the
beginning just work with what is
possible for you and improve yourself
step-by-step another great exercise to
work on the shoulder extension is the
reverse plank bridge you switch between
a passive and an active movement aim for
shoulder wide grip and straight arms
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the back fridge the one on back bridge
and the downward dog are all so great to
open up the shoulders and to improve
your handstand and stretch your pecs
let's add the long head of the biceps
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another strengthening exercise is done
directly in the handstand position kick
up with your belly facing the wall and
push your shoulder blades up and down
aim for straight arms and a neutral
spine to work on your shoulder strength
you can also include some circles by
laying in a prone position take care
that you don't overextend your spine
this is not an archer the goal is to
move your arm from the front to the back
and rotate them during the movement
before we move on to the exercises on
the pull-up bar here is a general tip
when you do a push-up a plank or even
pull-up you should aim for an external
rotation this is the most stable
position for your shoulders and you will
avoid injuries in the long term on the
pull-up bar you are starting with the
active and passive hang you hang from a
bar and pull your shoulder blades down
and together release the tension slowly
and repeat it's also possible to do it
with one arm and add rotations to it
this is a more advanced exercise so
start with the passive and active hang
on both arms first
last exercise on the bar is skin the cap
this is one of the most comprehensive
exercises foolish shown in the first
part you hang on the bar and tuck your
knees this opens up your shoulder
because it tilts your pelvis backwards
this hang alone is great for shoulder
flexion it stretches your lats and your
pecs from there you pull yourself up and
bring your body to the second part of
the movement the transition from the
first to the second part activates a lot
of muscles in your shoulders and around
your shoulder blades in the backward
position you will improve your shoulder
extension you can use an over or an
underhand grip but the underhand grip
will allow you a wider range of motion
and will stretch your pecs and the long
head of the biceps more as the overhand
grip all of the mentioned exercises can
also be performed on rings rings in
general are one of the best tools to
improve shoulder strength mobility and
stability hanging from the Rings is
different to hang it from the bar
because they allow you to move your
shoulder more freely the same goes for
all supporting movements but be careful
it's a lot harder to support yourself on
the Rings instead of hanging on them
besides the support holds you can work
with ring rotations in this position
these rotations are great to strengthen
the rotator cuff and devices
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of course there are also different
exercises you can do on the Rings 360
body rotations are a great example you
can adjust the difficulty is by placing
the body more vertical or more
horizontal more vertical the easier more
horizontal the harder it gets
passing the Rings from one hand to the
other and stabilizing yourself is quite
challenging and really good for your
shoulder extension and rotation the last
exercise for this video are the ring
rows with rotations here you can also
change the difficulty by placing the
body more horizontal or vertical as in
most exercises aim for an external
rotation to get the shoulder joint in
the most stable position if you want to
build up a strong and healthy body you
should check our workout programs or
sign up for an online personal training
to get the most out of your time for
workouts we now have a summer ending
sale with a discount of 20% for all
bundles from 25th until the end of
August so take your chance and order now
as always leave your comments for
further discussion thanks Alex