A simple shoulder builder
To strengthen the muscles in the back of your shoulders, try this simple exercise performed with light dumbbells. Sitting in a chair or on a weight bench makes it easier to maintain correct alignment.
Sit near the front edge of a sturdy chair or bench with your feet and knees together. Grasp 3- to 8-pound dumbbells in each hand. Lean forward at your hips, maintaining a long, straight spine. Begin with your arms down, holding your dumbbells behind your calves.
On an exhalation, squeeze the muscles between your shoulder blades and slowly lift your arms out to the sides, making sure your wrists are aligned under your elbows. Raise your elbows to shoulder height, keeping the tops of your shoulders pressed down away from your ears. Pause. To release, lower your arms back down to the start position. Repeat eight to 12 times, rest for 15 seconds, then repeat two more sets.
Voight is the creator of a line of fitness DVDs, including “Full Body Stretch” and “Ballet BodySculpt.”
