7 Minute Hip and Shoulder Opening Yoga Flow

Bulletproof Shoulders Exercise

The Bulletproof Shoulders exercise is one of the most effective exercises for strengthening your shoulder muscles. You can perform it at home or do it anywhere. You need not worry about getting injured while doing these exercises. There are many benefits of performing this exercise regularly. One of them is that it helps you to reduce your risk of developing osteoarthritis (OA) in your joints.

OA is a degenerative joint disease caused by repetitive trauma to the bones and soft tissues of the body. Osteoarthritis causes pain, stiffness, loss of range of motion and other symptoms which may progress over time leading to disability.

You can perform this exercise using any type of resistance band or weight plates with handles attached to them. If you have access to weights, then use them instead of the bands. For those without such equipment, then simply hold onto something solid like a wall or table when performing this exercise.

How To Perform Bulletproof Shoulders Exercise?

Lie down on your back with your legs straight and feet flat on the floor. Hold onto a sturdy object like a chair leg or even a piece of furniture if possible. Hold one handle in each hand and extend your arms with the bands or weights beside you.

Slowly lift your arms up over your head by contracting and flexing your shoulder muscles without moving your torso or legs. Slowly lower the bands or weights back down to the floor until your arms are straight again.

Perform 8 to 12 reps of this exercise slowly and deliberately with good form.

Why Should You Do The Bulletproof Shoulders Exercise?

The exercise described here works the muscles of your shoulder, especially the middle and rear heads of the deltoid which are often neglected. This exercise can help you improve posture and body movements as well. The more strength you can build in your shoulder muscles, the less likely that you will experience pain and discomfort in this area.

This exercise also helps maintain muscular balance throughout your upper body, especially when combined with other exercises.

7 Minute Exercise For Beginners

The following is a very simple routine that most people should be able to do at home. It does not require any special equipment and only takes 7 minutes to complete. This routine is for beginners who are not yet ready to perform the more strenuous, advanced bodyweight routines.

Warm Up

The warm up is an important part of any exercise routine. It helps prepare your body for the upcoming activity and reduces your risk of injury. It also increases your heart rate which improves blood flow throughout your body.

7 Minute Hip and Shoulder Opening Yoga Flow - GymFitWorkout

Before you start your 7 minute routine, you should first begin with a 2-3 minute warm up.

Sources & references used in this article:

Get Your Shoulders Under Control by J Pilotti – breakingmuscle.com

Why Your Approach to Fixing Your Low Back Is Making It Worse by C Dionne – breakingmuscle.com

How are we still getting it wrong: abdominal hollowing vs. bracing by C DionneĀ – Breaking Muscle. Accessed, 2015 – breakingmuscle.com

Working Towards Powerful Mobile Glutes by J Pilotti – breakingmuscle.com

Breaking Muscle by A Larsen – breakingmuscle.com

Low Back Pain: A Guide for Coaches and Athletes on Anatomy, Types, and Treatment by A Larsen – breakingmuscle.com