I am a 30-year-old woman who is aerobically fit. I’ve been working with free weights (3kg and 5kg), but I get pain in my shoulder muscles, an old strain from piano playing. How can I build upper body strength and arm tone without straining these muscles?
It is generally not wise to build strength through an old injury that is causing discomfort, because it may be prone to further pain and arthritis in later life. So, while my suggestion will minimise the strain on your shoulders, I’d recommend you seek advice from a remedial therapist or physio, as you may have a muscle imbalance that requires attention. My suggestion is a Pilates-style exercise called scissors. This will not necessarily develop upper body strength, but it will give definition and improve the range of motion of your shoulders. It’s one of my favourites for the tricep muscle at the back of the arm, which is prone to becoming saggy (dubbed bingo wings).
Lie on your back, with head and shoulders relaxed, knees bent and feet flat on the floor. Holding a light weight (1- 2kg) in each hand, extend your arms directly over your shoulders so they are perpendicular to the floor; keep your hands shoulder distance apart. Slowly, on the count of four, split the straight arms so one moves back over your head close to your ear and the other moves to your thigh. Stop with your arms parallel and off the floor, then, on the count of four, return to the start position.
Two tips: don’t hold the weights too tightly (or your effort will be directed to the forearm muscles). Second, knuckles, wrist and elbow should be in a straight line. Do 12 to 16 of these three times a week. Your payoff after four weeks should be firmer, leaner triceps, as well as lovely, long definition down the front of the arm, leaving you all set for confident arm exposure and pain-free shoulders.
· Joanna Hall is a fitness expert (joannahall.com). Send your exercise questions to Weekend, 119 Farringdon Road, London EC1R 3ER ([email protected]).
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