Muscle Up - Shoulders and Neck

Shoulders and Neck

Shoulders aren’t just a simple set of muscles, they are a very complex structure, an intricate collection of joints, bones, nerves and muscles that help protect and support the upper back and neck.  We also can’t overlook the fact that they give our arms a wonderful range of movement, and keep them attached to our body.

The major muscle groups in the shoulders are the trapezius and deltoid muscles.  When you raise or rotate your shoulders, you are engaging the trapezius muscles.  These muscles also keep your neck strong and well supported.  The deltoids help your arms with lifting pulling and cover your rotator cuff, a band of muscles and tendons that encapsulate the shoulder joints and are a key to your mobility.

Many shoulder injuries, or limited range of movement, can usually be traced back to damage of the rotator cuff.  It is a delicate mechanism and is easily damaged, if you are not careful.

There is no question that the shoulder joint is a complex feat of biological engineering.  It is also that complexity that makes them prone to injury.  As is the case with any piece of machinery, the more complex it is the more there is to go wrong, so it is with the shoulders.

Understanding the risk of injury should set off alarm bells for you and start you thinking about how to protect the shoulders.  The following exercises are designed to strengthen and prepare the shoulders for heavy lifting and, are the preferred rehabilitation exercises for rotator cuff injuries.

Side Lying External Rotations

This exercise specifically targets the rotator cuff.  Lie on your right side and prop your head up with your right arm.  Place a small rolled up towel between your left arm and your body, halfway between your armpit and elbow. 

Keep your left arm bent at 90 degrees and hold a small, 1 kg should be plenty big enough, in the left hand, palm facing down.  Raise your left hand slowly until it is pointing as close to straight up as you can manage, without rolling your body.  Lower slowly and repeat 10 to 12 times, for 3 sets then switch sides.

Side Lying Internal Rotations

This exercise also targets the rotator cuff and is the opposite of the previous exercise.  Lie on your right side with a small rolled up towel between your right arm and your body, halfway between your armpit and elbow. 

Keep the right arm bent at 90 degrees and hold a small weight, 1 kg should be sufficient, in the right hand with the palm facing up.  Raise your right hand as far toward the ceiling as possible, without rolling your body, then lower slowly to the starting position.  Repeat 10 to 12 times for 3 sets then switch side.

Prone Horizontal Abduction

Lie face down on a table or bench that is high enough to allow you to let your right arm hang without touching the floor.  Holding a light weight, I suggest no more than 1 kg, with the palm facing forward; raise your arm out to the side until it is parallel to the ground.  Slowly lower your arm to the starting position.  Complete 3 sets of 10 to 12 reps then switch sides.

Shoulder Shrugs

This exercise is a great workout for the trapezius whose job it is to strengthen and support both the shoulders and neck.  Because the exercise follows a very natural range of motion, it is particularly shoulder friendly.

Start by standing upright, with your arms hanging loosely in front of you holding a lightly weighted barbell, with medium grip and palms facing toward you.  The barbell should be resting at around the upper thigh level, feet shoulder-width apart and shoulders back and down as far as they will go.

Keeping your chin up, back straight and a slightly forward lean, lift the barbell up by raising both shoulders as high as possible toward the front of your body.  At the highest point, rotate your shoulders backwards, toward your ears and as far back as possible.  Continue the rotation until the shoulders return to the starting position.

Upright Rows

This exercise is excellent for the trapezius and will also engage the deltoids and give them a good workout as well.

Stand upright holding a barbell in both hands, palms facing you, with a narrow grip, i.e. hands only a few cms apart near the centre of the bar.  Allow your arms to extend down in front of you so that the barbell is resting at the upper thigh level, as in the previous exercise.

Lift the barbell up so that it is level with your collarbones, keeping the elbows up and out.  Hold the barbell in that position for a count of three then lower it slowly to the starting position.

Side Lateral Raises

This exercise will target the lateral deltoids, one third of the muscle group that encapsulates the shoulder joint.  While it specifically targets the lateral deltoid, all three deltoid muscles will get a workout as they work in concert with each other, not as independent entities.

Stand upright, arms at your sides with a dumbbell in each hand, elbows slightly bent.  Be conscious of your posture and make sure your feet are shoulder-width apart, shoulders back and down and chest up.

Raise both dumbbells straight out from your sides until they are at shoulder height.  Pause for a count of three, and then lower to the starting position.  To avoid injury, keep your elbows slightly bent throughout, do not raise your hands above shoulder level and keep your hands in the same plane as your body the whole time.

Alternating Front Raises

Similar to the side lateral raise, this exercise also works the deltoid muscles but specifically targets the anterior deltoid.

As before, stand upright with your arms in front holding a dumbbell in each hand, palms facing your body and elbows slightly bent.  Remember your posture; shoulders back and down, chin up and chest up.

Raise one dumbbell toward the ceiling until it reaches shoulder height.  Do not lock the elbow.  Lower the dumbbell to the starting position and repeat with the other hand.  Repeat, alternating hands with each rep.

Military Press

The military press is, as you would expect from anything containing the word ‘military’, a tough exercise but if you can master it, you will build shoulders anyone would be envious of.

Because this is a particularly tough exercise that targets the deltoid muscles and can lead to hyper-extension of the lower back, I recommend using a weight lifting belt to add a little bit of extra support to your body.  It is also important to be aware of any pain you might experience while lifting.  As discussed earlier, muscle soreness is one thing; sharp pain is another story entirely.  Sharp pain is your body telling you that you need to stop, immediately.

To do this exercise, sit at the end of a bench with your feet firmly on the ground and set slightly wider than shoulder-width apart.  Hold a barbell in front of your shoulders with your palms facing away from you, palms up and elbows pointing down.  Slowly lift the barbell above your head until your arms are fully extended.  Do not lock your elbows and don’t rock or sway your body to gain momentum.  Lower slowly to the starting position and repeat.

Bent Over Lateral Raises

We have now worked both the anterior and lateral deltoids and your shoulders should now be feeling quite tired.  However, we cannot leave the job half done.  This next exercise will again work the deltoids but will help us complete the trifecta and give the posterior deltoids a thorough workout.

Bend over at the hips, keeping your knees slightly bent, back straight and parallel to the floor, chin up and chest out.  Holding a dumbbell in each hand, allow your arms to hang down in front of your body with the palms turned inwards, toward each other.

Raise the dumbbells out toward the sides, as if you were flapping your arms, until your hands reach shoulder height.  Slowly lower your arms until you have returned to the starting position.  Repeat.

Watch out for my next article on Chest Exercises.