Shaping Up Your Shoulders

Shaping up your shoulders brings those great results that make those flex Friday pictures rock! Women want those cute sleeveless outfits to look great. But shoulders are an area of the body that needs some TLC.

Research shows that 68% of women who weight trained on their own developed joint and muscle imbalance that ultimately interferes with the toning and sculpting and can result in injury or shoulder pain.

Here are two tips to get those fantastic shoulders:

Limber Up Correctly

The most common stretch done is one where the arm is stretched by tugging it across the chest. This, however, pulls on the scapula. The better way to do this is to keep your shoulder blade steady and stretch just the muscle against a wall or lying down.

Wall Stretch

Stand with your right side to the wall. Extend your right arm forward at shoulder height while leaning in to rest your arm on the wall.  Pull the right arm across your body with your left hand. Hold for 30 seconds and repeat on the opposite side.

If you Push, you Should Pull -Shaping Up Your Shoulders

Pushups need to be followed by rows. The key is not to overwork the front of the shoulder because in effect you are weakening the back. This can also create pain or injury. Be sure to balance your pushing and pulling.

Your shoulders are a big part of your arm work in your workout, so take the time to stretch at your warm-up and your cool down. Giving TLC to your shoulders will be your secret weapon and a significant benefit to your fitness goals.


Yoga poses that focus on the shoulders is a great way to loosen up the muscles and release tension. Not everyone is a fan of yoga, especially if you’re into weight training and cardio, but adding yoga in once or twice a week can make a big difference.

It’s not just the shoulders that hold stress and tension, it’s goes from your jaw to space between your eyes. It can take your body a while to unravel the mess it’s in. Start with the shoulders and then maybe try moving on to this  Yoga Challenge to open up the rest of your body. A regular practice will help your entire body move with fluidity. 

Neck Stretches

Neck stretches can help release tension at the top of the shoulders.

  • Stand with the feet hip-width apart
  • Let the arms hang down by the sides
  • Look forward
  • Tip the head to the right, trying to touch the right ear to the right shoulder
  • Feel the stretch in the left side of the neck and shoulder
  • Tip the head to the left, trying to touch the left ear to the left shoulder
  • Feel the stretch in the right side of the neck and shoulder. Each time, hold the position for 10 seconds
  • Repeat this three times on each side

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*Results represented in these images are specific to this individual and may not be representative of your results based upon your diet, exercise, lifestyle, and health factors.


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