Overhead Press
This compound movement combines elbow extension and shoulder flexion. For beginners, this exercise can be done without any weight. Ensure that the elbow is positioned slightly in front of the body, as seen in the side view of the video.
Complete 1-3 sets of 10-15 reps per side. The goal should be to work within a pain-free range of motion, slowly increasing the amount of reps and sets over the course of weeks.
Lying Shoulder Flexion
Start by lying on your back on a hard surface (such as a yoga mat on the floor, with knees bent. Engage the core muscles to keep the lower back flat on the floor. Clasp hands together and slowly reach overhead as far as possible, without letting the lower back arch off of the ground. The elbows should stay straight throughout the movement.
Complete 1-3 sets of 10-15 reps. The goal should be to work within a pain-free range of motion, slowly increasing the amount of reps and sets over the course of weeks.
Standing Shoulder Flexion
This is a progression of the lying shoulder flexion. Before attempting this version, lying shoulder flexion should be completed through a full range of motion without the lower back lifting off the floor.
Begin standing upright with hands clasped together in front of the body. Maintaining core engagement to prevent arching of the lower back, slowly raise arms overhead as far as possible, then return to starting position.
Complete 1-3 sets of 10-15 reps. The goal should be to work within a pain-free range of motion, slowly increasing the amount of reps and sets over the course of weeks.
Dumbbell Shoulder Flexion
This is the most difficult version of shoulder flexion, as a dumbbell provides resistance. Ensure that lying and standing shoulder flexion can be performed slowly, without pain and with proper alignment of the spine.
To begin, hold a dumbbell with the palm facing the body. Slowly raise the dumbbell as high as possible with a straight elbow. Lower the arm back to the starting position with control.
Complete 1-3 sets of 10-15 reps per side. The goal should be to work within a pain-free range of motion, slowly increasing the amount of reps and sets over the course of weeks.
Shoulder Abduction
Start standing upright with arms down by sides of the body. Turn thumbs out (away from thighs) and slowly lift one arm out to the side of the body. Lift the arm as high as possible and slowly return to starting position.
Complete 1-3 sets of 10-15 reps per side. The goal should be to work within a pain-free range of motion, slowly increasing the amount of reps and sets over the course of weeks.