Do this simple workout just three days a week for a priceless payoff—the strength, flexibility and mobility to get things done more easily and with less soreness!
Note: Consult your doctor before starting any new exercise program.
Strengthen your shoulders with a lateral raise
- Sit at the edge of a flat bench or chair, with your core braced. Grasp two light dumbbells and allow them to hang by your hips, palms facing in.
- Keeping a slight bend in your elbows, raise the dumbbells up and out to the sides until they reach shoulder level or as high as comfortably possible. At the top of the movement, the rear of the dumbbells should be slightly higher than the front. Slowly return the weights back to the starting position.
Firm your rear and thighs with a wall squat
- Stand with your back against a wall, your feet shoulder-width apart, toes pointed slightly outward. Place your hands on your hips.
- Brace your core and slowly lower your body until your thighs are approximately parallel with the ground or as far as comfortably possible. When you reach a seated position, reverse the direction by straightening your legs and return to the starting position.
Build your back and biceps with a standing resistance-band row
- Secure the middle of a resistance band to a fixed object (such as a doorknob on a closed door) and grasp the ends of the loop handles. Brace your core, with your palms facing each other and your knees slightly bent. Fully straighten your arms.
- With your posture erect and your lower back slightly arched, pull the handles toward your lower abdomen, keeping your elbows close to your sides. As the handles touch your body, squeeze your shoulder blades together and then reverse the direction, slowly returning the handles to the starting position.
- Begin with one set of 2-3 reps and progress to three sets of 10-12 reps.
- Perform three sessions a week on nonconsecutive days.
- Perform exercises in a pain-free range of motion.
- Work out in the afternoon if your symptoms are worse in the morning.
Exercises by Brad Schoenfeld, certified strength and conditioning coach and author of Women’s Home Workout Bible.