00:00Hey everyone! Welcome back to Mobile Physio, your go-to channel for simple exercises you can do
00:06anywhere. Today, I'll show you some effective shoulder strengthening exercises you can do right
00:11at home, no fancy equipment needed. Warm-up, before we start, let's do a quick warm-up,
00:17arm circles, extend your arms straight out to the sides at shoulder height.
00:21Make small controlled circles forward for 20 to 30 seconds, then reverse backward,
00:26shoulder shrugs, stand tall with arms at your sides and lift your shoulders straight up toward
00:31your ears. Hold for a second, then slowly lower them back down, exercises, front raises,
00:38hold water bottles or dumbbells in each hand with arms down in front of your thighs.
00:43Slowly lift both arms straight forward to shoulder height. Lower them back down with control and
00:48repeat, lateral raises, stand tall holding water bottles or dumbbells at your sides.
00:53Raise both arms out to the sides until they reach shoulder height. Lower them slowly back down and
01:00repeat, overhead press, hold water bottles or dumbbells at shoulder level with palms facing
01:05forward. Push the weight straight up until arms are fully extended overhead. Slowly lower them back
01:12down to starting position. Resistance band pull-aparts, hold a resistance band with both hands at shoulder
01:19height. Pull the band apart by moving your arms out to the sides, squeezing your shoulder blades.
01:26Slowly return to the starting position and repeat, wall angels, stand with your back against a wall,
01:31arms at 90 degrees, slowly slide arms up overhead, then back down, strengthens shoulders improves
01:37posture. Reverse plank hold, sit with legs straight, place hands behind hips, lift hips up and hold,
01:44squeezing shoulders back, builds rear shoulder stability. Arnold press, hold bottles at chest
01:50height, palms facing you, rotate palms outward while pressing overhead, works all three heads of the
01:55shoulder, bent over reverse fly, bend forward slightly, bottles and hands, lift arms out to the
02:01side until shoulder level, targets rear delts posture muscles. Cool down, let's finish with a quick
02:07stretch. Pull one arm across your chest, hold for 15 seconds each side. This helps relax the muscles
02:15after strengthening work. That's it for today's session on shoulder strengthening exercises at home.
02:22Try doing 2-3 sets of 10-15 reps for each move, and you'll notice stronger, more stable shoulders in
02:28no time. If you found this helpful, don't forget to like, share, and subscribe to Mobile Physio
02:33for more easy exercise routines. Thanks for watching, and I'll see you in the next video. Stay active, stay mobile.
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