Lets work on those shoulders. How would you like to get rid of those shoulder pads and get that natural V shaped upper body look? Let’s go beyond that. How would you like to normalize the feeling in your arms and get that pumped feeling in you upper body? I have some exercises for your shoulders that will to transform them and make you look and feel great.
One of the problems faced by diabetics is painful shoulder or ‘frozen shoulder’. This happens when the joints and tendons become inflamed which results in reduced movement. Over time they shorten which can lead to improper range of motion. It is imperative then, that you exercise and strengthen these muscles to prevent issues likes this from happening to you.
The exercises described below will help you recover proper range of motion. It’s important to start with minimal or no weights and build up slowly.
The shoulder muscles or deltoids as they are called (delts for short) are separated into three regions: front (anterior), middle and rear (posterior) delts. Let’s target these areas with specific exercises.
The first shoulder exercise is the dumbbell press. (See video above)
These give the shoulders a good all around workout. Use weights that allow you to do ten repetitions. Sit on an exercise bench that will support your back at a slightly less than 90-degree angle. You can also do these from a standing position.
Grasp weights with both hands and bring them to a resting position on either side of your face. This will be your starting position. Your palms should be facing forward. Push weights up overhead making sure not to lock your arms at the elbows. Then lower weights to starting position. This is one repetition. Do three sets of ten reps and rest. Proper form is important here. Keep your eyes straight ahead and don’t arch your back.
This exercise can also be done using a straight bar and is called a military press. Most gyms have specific machines for doing military presses. The principle is the same as the dumbbell press.
The next exercise will pump up your front delts. These are called front raises.
You will need a set of dumbbells for these. They can be done from a sitting or standing position. Use light enough weight to allow you to do ten repetitions. Grasp weights in each hand and raise them straight up from your side to directly in front of you. You can do them with your palms facing you or facing downward. They can be raised one at a time or together.
Return weights to your side for one rep. Do eight to ten repetitions per set and complete three sets.
We will do lateral raises next.
For this exercise we will use dumbbells again. It can be done from a sitting or a standing position. Use light enough weights to allow you to do ten to twelve repetitions. Grasp weights with palms facing you. Raise weights away from your sides until your arms are parallel to the floor and return to starting position for one repetition. This is an excellent exercise for the middle or side delts and is one of my favorites. I know this will help to prevent ‘frozen shoulder’ from disabling you later in life.
To really add some strength and muscularity to the entire deltoid area you must do the close grip, standing upright rows.
I prefer to use a straight bar for this exercise but it can also be done using dumbbells. While standing, bend over and grasp the bar with your hands as close as possible. Bring to a resting position at the thigh area. Lift bar or dumbbells to just below your chin and lower for one repetition.
Keep your back straight and look straight ahead. Do three sets of ten repetitions. In a short period of time you will notice your delts and the upper portion of your traps getting some serious definition.
To pump up the rear delts I do bent over laterals.
To do these you will need a set of dumbbells and an exercise bench. They can also be done from a standing position but I prefer sitting on the edge of the exercise bench. While in this position bend forward until your upper body is almost parallel to the floor. Grasp weights in both hands and lift up and away from your body. Weights should be light enough for you to do ten repetitions. Three sets are more than enough.
There . . . that’s all you need to strengthen and transform your upper body. Do these once per week and after four weeks you won’t believe the results. Frozen shoulder can be debilitating but now you have a weapon to help you get rid of painful diabetic shoulder. Start slowly and as you get stronger increase the weights. Remember to be consistent and use proper form to avoid injuries. Make stretching a part of your daily routine..
For more information check us out at exercises for diabetics today.