Dinas leads a shoulder workout on a stability ball, which forces your core to work while you press and raise dumbbells. He covers ball sizing, two main exercises with form cues, and finishing stretches held for 30 seconds each.
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Hi, my name is Dinas, and in this video we will be working on our shoulder muscles, but we're not going to do these exercises standing or seated on a chair. Today we're going to do these exercises on the medicine, on the stability ball. Though the name is stability ball, it's a very unstable ball. So as soon as you sit, and if you're sitting there for the first time, remember this is going to be shaking a lot. Remember, when you buy this stability ball, you can buy from a sports shop or you can buy from Amazon. Remember, when you buy this, right, buy the right size. You have small, medium, and large, and you buy the size according to your height. So be comfortable. If you're shorter, buy a smaller one. If you're taller, you're very tall, buy the big size one. And for average height of 5'3", the medium size is just perfect. Make sure that you've consulted with the doctor before starting this or any other exercise program, and make sure that you've warmed up before starting this or any other exercise program. In today's video— in today's program, all you will need is a pair of dumbbells. And as always, if you don't have a pair of dumbbells, you can always use water bottles as external resistance. So there you go, grab your dumbbells, make sure that your shoulders are warmed up. First, we're going to be doing overhead press, working on the shoulder muscles, toned arms, working on the neck, working on the shoulders. Lift and lower. Before we start, I want you to know that if you have severe— not mild— if you have severe neck pain, you can do this exercise but without the dumbbells. So you put the dumbbells down and just do the exercise without the dumbbells. So let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Arm pumps. Arms come only till your shoulder level, elbows till your shoulder level. 2, 3, 4, 5, 6, 7, 8. Beginning to feel it. 9 and 10. This exercise is called an overhead press. It's just exercise by itself for the shoulder muscle, but we're going to do one more exercise sitting on the stability ball. And of course, don't worry if you don't have a stability ball and you're watching this video, just sit on a chair or just stand and do it. That's it. Just make your workout simple. The next exercise is called the side lateral raise. So you're going to put your dumbbells, arms over here to the side, and lift up to shoulder level and back. Remember not to keep the elbow joint too locked, so keep it up. 1, 2, 3, beautiful, 4, breathe, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 2 more, 19 and 20. Put the dumbbell down. First thing we need to do is stretch. Because we worked the neck and the shoulders. Very important to stretch as soon as you finish. So take your right arm across your body, pull with the other arm inside, and feel the stretch in your shoulders. Breathe. Holding each stretch for 30 seconds is what helps the muscle to lengthen out. So just don't do it in a limp manner. Lift and hold and breathe and Smile. And other side. Ah, it feels good. Breathe. Oh, pull, pull, pull, and smile. And release. We've also worked a little bit of the neck because the neck and the shoulders are all linked. It's all in one kinetic chain, right? So hold the neck, drop it down at an angle, drop this arm down as you do so. You're stretching out this big neck muscle here, and breathe. Hold it for 30 seconds and come back. Other side. Hold, hold, hold. Drop this down, breathe, and come back. Hope you enjoyed exercising with me. I look forward to seeing you in the next video. In the meanwhile, like, comment, and share my videos. Let's get healthy together. Bye-bye and thank you.
