Arnold Press

As for this shoulder exercise, should emphasize shoulder abduction while minimizing forearm pronation as this exercise attempts to combine lateral raise like motion with shoulder press. Lean forward slightly when lifting Dumbbells.

Lateral Raise

Almost the same as shoulder front raise exercise.




Precaution: Inhale with the nose while lifting, Exhale with the mouth while slowly lowering weights

Front Dumbbell Raise

Using Dumbbells you can perform this in an alternating or simultaneous manner. When doing this, perform slow motions when lowering the weights as it gives more tension thus, more effective.




Precaution: Inhale with the nose while lifting, Exhale with the mouth while slowly lowering weights

Military Press

Another variation for the shoulder exercise, military press is almost same as dumbell shoulder press. The difference is that, here we uses barbell. 
This exercise can be done in standing or sitting positions. More emphasis should be given in sitting position as this prevents cheating or some unnecessary movements. Machine can be utilize here also. 


Precaution: Inhale with the nose while lifting, Exhale with the mouth while slowly lowering weights

Seated Dumbbell Shoulder Press

This exercise gives an emphasize on the front & middle deltoid. This can be done in free weights or thru machines. Extra precautions on free weights for sports related injuries. For starters, whenever theres a machine available, go for it. 







this is a sample of a machine shoulder press

Precaution: Inhale with the nose while lifting, Exhale with the mouth while slowly lowering weights

Shoulder Exercises

Here are some shoulder exercises that gives power and muscle mass on deltoids, upper traps & other supporting muscles. 


Exercise are give in an overloading principle. Where in you assume for the load capacity that you can lift for a maximum of 10x for the 3 sets initially. 



1. Seated Dumbbell Shoulder Press
2. Military Press Exercise  and  Machine Presses.
3. Front Dumbbell Raises
4. Lateral Raises 
5. Arnold Press

Yoga Deep Breathing Exercises

Aside from traditional breathing exercises, we also have th Yoga.Additional benefits include opening of one's energy while doing the exercise as well as the following.

Benefits of Yoga Deep Breathing Exercise:

Primary:

    * Rapidly oxygenates your blood, thus helping the body heal, detoxify and remove waste more effectively.
    * Increases the amount of Prana (life-force) you are bringing into your system.
    * Improves the elasticity of the lungs and increases respiratory capacity.
    * Activates the energy flows in your body.

Cautions for Practicing Yoga Deep Breathing Exercise:

    * If you feel dizzy when practicing this breathing technique, you should stop and substitute normal breathing.  If you suffer from vertigo, you should use caution in practicing this breathing exercise.
    * You should be careful practicing this pranayama if you have high blood pressure, heart disease or suffer from stroke or epilepsy.

Step-by-step Instructions for Yoga Deep Breathing Exercise:

    * To practice this breathing exercise sit up in a comfortable position.
    * Elongate your spine upwards, lengthen your neck and subtly bring your chin back and in like a soldier at attention.  This will align the spine with the back of your head.
    * Close your eyes.
    * Bring the palms of your hands together at sternum level (like when you pray), but have them 2-4 inches away from your chest.  Your elbows should be up such that your forearms are parallel to the ground.
    * Press the palms of your hands together applying equal pressure to both sides.  The pressure should be firm but not excessive.
    * Relax your diaphragm and stomach muscles.
    * Now inhale in 4 sniffs and exhale in 4 sniffs.  So you are breaking up 1 inhalation into 4 equal parts and breaking up 1 exhalation into 4 equal parts.  By the fourth sniff, during the inhalation, you should have completed filled your lungs with air and by the fourth sniff, during the exhalation, you should have completely expelled all the air.  Completely inhaling and exhaling by the last sniff is a key part of this breathing technique.  That’s it, continue for 1-5 minutes.