How to Use Small Medicine Balls for Shoulders

Aside from shaping the shoulders, resistance training gives you functional strength for everyday activities. Everyone relies on functional strength in the shoulders to carry grocery bags, retrieve luggage from an overhead compartment in an airplane, or to safely hoist a small child onto the hip or back for a piggy-back ride. Using small medicine balls will build this functional strength and there are ways to up the ante if you are a diehard bodybuilder, too. The muscles that support the shoulder joints include the so-called rotator cuff muscles: subscapularis, supraspinatis, infraspinatus and teres minor.

Things You'll Need

• (2) 1 lb. Medicine Balls
• (2) 2 lb. Medicine Balls
• (2) 3 lb. Medicine Balls
• (1) 4 lb. Medicine Ball
• (1) 5 lb Medicine Ball

Instructions

1. Start by standing and holding one 3- or 4-pound medicine ball between your hands. Your feet are hips-width distance apart and the chest well-lifted and the lower core abdominal muscles (transversus abdominis) are engaged by moving the lower belly toward the waist. Holding the small ball between your hands, lift the ball directly overhead as you straighten the arms. Lower the ball to the front of your chest so that the ball is just above the waist. Repeat to 10 times for 2 sets. Rest.

2. Select a heavier ball but not the heaviest one that you can lift: choose a 4- or 5-pound ball. Step the feet wider apart so that the feet are wider apart than your hips (about 3 ½ to 4 feet apart). Holding the ball between your hands, elbows bent, move the ball to the left until your right arm is almost straight. Then return to the center with the ball just in front of your chest and move the ball to the right until your left arm is almost straight. Repeat 7 to 10 times for 2 sets. Rest.

3. Set down the heavier ball and select a 1- or 2-pound ball for each hand. Stand with the feet apart hips-width distance. With one very light ball in each hand, lift the right arm directly overhead until the arm is straight, keeping a very small bend in the elbow. Lower the arm as you lift the left arm to straight. Repeat 7 to 10 times for 2 sets. Rest. Repeat the same exercise and lift both arms to straight at the same time. Repeat for 7 to 10 times for 2 sets. Rest.

4. Lie down on your back if you are in excellent health and have a regular exercise regimen and want to do a very challenging exercise with 2 small balls. Select 2- or 3-pound balls for each hand. From lying flat on the back, holding one ball in each hand, roll up to sit and stand, raising each hand with each ball in it to straight. Once standing straighten each arm and stiffening each arm, draw your hands forward in front of your chest and then directly to your sides as you lower down to sit and lie back down. Repeat 7 to 10 times for 2 sets. Rest.

Tips & Warnings

• Be humble and start with lighter medicine balls and work up to the heavier ones. The very last exercise is one fit for Olympic athletes to do, so do not be discouraged if you find it challenging.

• If you have not done any exercise for a long time, do only the first two exercises slowly and using the smallest possible weight.

• Do not do these exercises if you have glaucoma or other eye disorders.

• If you are pregnant, do not do the last version of this exercise. The others are appropriate and will build strength to help you hoist your own 6-, 7-, or 8-pound newborn.)