Pilates instructor proposes five exercises to fortify and steady your shoulders, focusing on muscular strength development.

Helen O'Leary, a chartered physiotherapist with a background in elite sports, has shared a series of exercises designed to strengthen the shoulders, improve posture, and promote overall health. These exercises are suitable for individuals looking to maintain their shoulder health or recover from overuse injuries caused by repetitive movements like swimming or tennis.

One such exercise is the Banded Circles, which provides a global effect around the shoulder and back due to the resistance against gravity. To perform this exercise, simply trace a circle shape with your arm, using a light resistance band. This weight-bearing exercise, lasting 30 seconds, not only helps with wrist strength and improves bone density, protecting against osteoporosis, but also offers a constant resistance change that challenges the muscles.

Another effective exercise is the Modified Side Plank, performed on knees for 30 seconds. This move strengthens the whole shoulder while working on stability and strength in a different plane of movement. It is a quick and efficient way to target the shoulder muscles, making it an ideal addition to any workout routine.

The Side Lying Shoulder External Rotation is another exercise that targets the rotator cuff muscles around the back of the shoulder. Using light dumbbells (1-3lb), this exercise helps build general strength in the shoulder, improving posture.

For those seeking a more challenging workout, the Banded L exercise is a great option. Using a resistance band, work the supporting shoulder and the moving arm against resistance. This exercise helps strengthen the muscles around the shoulder, keeping them stable and healthy.

Lastly, the Knee Hover into Push Back exercise works the whole trunk, stabilising the back and working the abdominals. This exercise, involving 8-12 reps, generates more force in the arms and shoulders, improving stability and wrist strength. By mimicking the way the body works in daily life, with different sides performing different tasks, this exercise helps to improve overall function and prevent injuries.

Helen O'Leary, the founder of Complete Pilates - a rehab-focused Pilates studio with three central London locations - recommends using the famous brand TheraBand for selecting resistance bands. These exercises, when performed consistently, can help maintain a strong and healthy shoulder, contributing to better posture and overall well-being.