You're Doing Lateral Raises Wrong

Lateral raises are effective, if you’re doing them right 😌

Try these cues if you want to build bigger and stronger shoulders 💪 you’ll feel the difference!

You can also get lots of shoulder exercises in our app 👇

As we sit at the computer our shoulders are usually forward and we are hunched over for extended periods of time.  Our bodies are not designed to sit all day. Sitting for long periods of time (10 hours or more per day) has a negative effect on health: circulation decreases, muscles tire, and tasks become more uncomfortable to perform.

It can cause pain and tightness in the back and neck, tingling in the extremities and poor posture. 

Also, sitting after eating a meal causes high blood sugar spikes. Instead move around after eating to cut the sugar spikes in half … move around, clean the kitchen, walk the dog.

Incorrect computer posture habits combined with long-term sitting may cause medical problems such as:  cumulative trauma disorder (CTD) or repetitive stress injury (RSI).

Reduce these effects of long term sitting; take breaks; switch things up:

Below are examples of some exercises / stretches that can be performed without leaving your desk area.  Set your timer to take breaks and go for it!  Start small and slowly work your way up to more movement.

Neck Flexors, Sitting or Standing

Stand (or sit) head comfortable in a centered position.

Draw in chin pulling head straight back.  Keep jaw and eyes level.

Hold this position for 5 to 7 seconds.  Release. 

Repeat.

Side/Torso – Standing Bend

Stand with feet together and palms overhead touching.

Bend body to one side as far as possible.

Hold 5 to 7 seconds.

Resume original position.

Bend body to the other side as far as possible.

Hold 5 to 7 seconds.

Resume original position.

Chest Scapula Adduction with Pectorals

Stand in a doorframe, palms against frame and arms at 90 degrees.

Lean forward, squeezing shoulder blades together.

Hold 7 to 10 seconds.

Release, then repeat.

Hip Flexors/Quadriceps Stretch

Stand, may use chair as a support.

Slowly bend left leg feeling the stretch.

Hold for 7 to 10 seconds.

Release.

Repeat with other leg.

Dorsiflexion and Plantar Flexion, sitting

Sitting with feet on the floor.

Point toes up while keeping heels on the floor.

Hold position 5 to 7 seconds.

Now, press toes to the floor while raising heels.

Hold position 5 to 7 seconds.

Repeat several times.

Upper/Mid Back Stretch, sitting

Sitting in chair with knees apart, bend forward toward the floor.

Feel the stretch in the lower back.

Hold 7 to 10seconds.

Sit upright.

STOP NECK, SHOULDER AND BACK PAIN WITH THIS EXERCISE! #findingnaturalcures

HOW TO DO: - Raise your shoulders while stretching your muscles really tight. Count to 8. - Relax your arms and count to 8. - Repeat the exercise 10 times.

WHAT IS IT GOOD FOR? - Relieves the pain and stiffness in shoulders. - Relieves the upper back pain. - Relieves headaches arising from neck and neck pain. - Relieves the stiffness of the neck. - Relaxes the muscles at the back of the neck. - Relaxes arms and elbows.

NOTE: Make sure you do this exercise after sitting for long hours. It will stop pain in your back, neck and arms by improving blood circulation.  

Try This To Save Time & Add Intensity To Your Workouts

The key to building muscle is to keep challenging your body.

So adding weights or combining exercises can help 💪

Give this a try and feel the burn 🔥

Get your workouts in the Gymaholic Fitness App 👇

Strong And Defined Shoulder Exercises

The pike push up is the primary vertical pushing movement you can do with just bodyweight. It lets you train shoulders, anywhere! More than that, though, you can use pike push up variations to improve mobility and advanced calisthenics skills! Here's how

The pike push up is THE de-facto movement for building shoulders using bodyweight. But, for the longest time, I just didn’t get on with it. It felt awkward to perform and I never felt like I was getting the right stimulus for it. This has changed and now I see the light: pike push ups are goated. Let me show you why – and how a variation of this one movement has done more for my calisthenics…