Now we move onto part two of five in our series about how to make an effective workout.
If you missed part one, click here and check that out first.
The second part of your work out is targeting the shoulders, through full range of motion, stability, flexibility, and stabilizing strength.
This part of the workout should start at about the 11 minute mark and go until the 20-minute mark.
As with the hips, we'll divide the shoulder exercises into three parts, based on planes of movement. As a refresher, we have three planes of movement:
A few things you want to keep in mind with the shoulders.
The shoulder joint can be a very complicated joint. It involves the actual shoulder socket where the humerus inserts. It also includes the shoulder blade, or scapula. And also the clavicle, or collarbone.
The muscles involved are the actual shoulder itself, the deltoid (all three heads). Also the rhomboids, infraspinatus, supraspinatus, teres major and minor, pectoralis, and the latissimus dorsi and trapezius.
So as you can see there are a lot of bones, joints, and muscles involved in the shoulder.
The range of motion or the shoulder is broad. You can bring your arms out to the side, cross the midline, raise them out in front or behind, and you can also rotate them in a circle motion.
The shoulder can be easily injured. Not because they are inherently weak, but because of the way that we use, or don’t use them. Think about the last time you did significant amounts of work overhead. Even doing simple things like using a screwdriver or hammer overhead can cause a lot of soreness to an unconditioned person. So when you’re thinking about progressing, be absolutely sure that you have mastered the exercises in the current level. If you are feeling any work whatsoever at the level that you are at, there’s usually no need to progress to the next level. Progressing to the next level should only happen when you find no benefit whatsoever from the level that you’re on right now... when it is really really easy.
Here are the exercises to insert into the second part of your My Core Balance fitness program.
Sidelying arm circles
Sitting elbow curls
Sitting side lateral raises
Sitting goal posts
Sitting wall Glides
Hands and knees elbow curls
Off wall side lateral raises
How much time should you take?
This part of the workout should last about 10 minutes, meaning you should choose somewhere between six and eight exercises in order to get the amount of work needed.
Remember, you will not necessarily always be improving. You have good days and bad days, so don’t be afraid to go back to the beginning exercises.
If you have any questions about this or any of the other blog posts about how to create your own work out, let me know in the comments below.