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Not everyone has time to go to the gym. If you’re looking for a way to tone and firm your shoulders, this article is for you! In just a few minutes per day, these six exercises will help strengthen your back, neck, and shoulder muscles- not just targeting one area but instead working on many at once. Get ready to tighten up those tired muscles with these simple exercises from home.
The Seated Row
This exercise is great for toning the muscles in your upper back. Sit on the edge of a sturdy chair with your feet flat on the ground and shoulder-width apart. Hold a weight (or can) in each hand, palms facing inward. Bend at your waist to bring your torso toward your thighs, then slowly return to the starting position. Repeat for 12-15 repetitions.
The Neck Extension
This exercise helps to tone and firm the muscles in your neck. Sit or stand with a weight (or can) in each hand, palms facing inward. Gently tuck your chin into your chest and slowly lift your head until you feel a stretch. Then, slowly lower your head to the starting position and repeat for 12-15 repetitions.
The Shoulder Press
This exercise helps strengthen your shoulders while also providing a great arm workout. Sit on the edge of a sturdy chair with feet flat on the ground or standing tall (if there is no back). Hold weights in each hand with your palms facing forward. Lift the weights straight over your head, then slowly lower them back to the starting position. Repeat for 12-15 repetitions.
The Criss-Cross
This exercise helps to tone the muscles in your upper back, shoulders, and neck. Sit on a sturdy chair with feet flat on the ground or standing tall (if there is no back). Hold weights in each hand at shoulder level, palms facing inward. Keeping your spine straight, slowly lift one arm out to your side and then lower it back to the starting position. Repeat with the other arm, and continue alternating for 12-15 repetitions.
The Upright Row
This exercise helps tone your shoulders, neck, and upper back muscles. Stand tall (or sit tall if there is no back on the chair) with feet hip-width apart and weights in each hand. Feet parallel, bend forward slightly at your waist, and bring weights up to your chest with palms facing inward. Keep your spine straight as you slowly lift the weights out to shoulder level- hold for a count of two before lowering them back down toward your chest. Repeat for 12-15 repetitions on each side of the body.
The Superman
This exercise is perfect for firming up the muscles in your neck, shoulders, and back. Lie flat on your stomach with arms and legs outstretched (like a superman). Hold for 30 seconds before releasing. Repeat two to three times.
If you’re looking for a way to tone and firm your shoulders, these six exercises from home are perfect for you! In just a few minutes per day, these exercises will help strengthen your back, neck, and shoulder muscles- not just targeting one area but instead working on many at once. Give them a try today!
