Strength training relieves pain from injury and wear and tear on joints. Strengthening muscles also prevents further injury by making joints more stable.

Neil Short has been using the Three-Way Shoulder Exercise to help with a shoulder problem he has.

“It feels really good to do this,” he said. The 64-year-old certified strength and conditioning specialist through the NSCA, and USA Weightlifting level 1 certified trainer, presents the Three-Way Shoulder Exercise this week to help others maintain and improve the condition of their shoulders.

This series has shown several exercises for the shoulders: the Open Can, Upright Row, Shoulder Press and Lawnmowers. In addition to that, every one of the upper body exercises, even though not specifically designed to work the shoulders, nonetheless work the complex of muscles in the shoulders and upper back.

“Too many seniors develop problems with shoulders because of over-use in their younger years which can lead to joint problems, or lack of use which leads to atrophy and weakness,” Short said. “Because the shoulders are in play in every activity of daily living, it’s critical that we seniors do our best to maintain the strength, mobility and stability of our shoulders. To that end, this three-way shoulder exercise should be done at least every week in conjunction with other resistance training exercises. Think of the three-way shoulder exercise as part of a dynamic warm-up at the start of a workout.”

The Three-Way Shoulder Exercise is excellent to stabilize the shoulders, prevent injury and rehabilitate the shoulders after an injury.

Don’t even think of using a heavy weight. Small water bottles or soup cans are perfect for this. This exercise is used by strength and conditioning specialists in many collegiate and professional football programs. Even in the NFL, the upper weight limit for this exercise is 2 1/2 pounds.

It’s important to consult a health-care professional before beginning an exercise program. Never hold your breath during exercise.

Three-Way Shoulder Exercise

This exercise is done in three parts, flowing immediately from one to the other. Water bottles or soup cans work well as weights for this exercise. Breathe evenly throughout this exercise and don’t bend your elbows.

Form 1

1. Wear stable shoes and set the feet shoulder-width apart with one foot ahead of the other to make a solid base. Engage the core, set the back straight with shoulders held back and maintain a proud chest as you hold a light weight in each hand down at your sides.

2. Bring weights straight out to the side squeezing the shoulder blades together. Hold that position for one count.

3. Bring the weights together straight out in front of the chest.

4. Bring the weights back to straight out to the sides and hold for one count.

5. Bring the weights back down to your sides. That’s one rep. Do eight reps.

Form 2

Form 2 is like form 1, except you begin by holding the weights straight out at chest level and then move to the sides and back to the front.

1. Bring the weights straight out in front at chest level. Hold for a count of one.

2. Bring the weights straight out to the sides as you squeeze the shoulder blades together. Hold for one count.

3. Bring the weights straight out in front and hold for one count. That’s one rep. Do eight reps.

Form 3

A lighter weight may be appropriate for this third form.

1. Bend at the waist, taking care not to round the back.

2. Pull the shoulders back and bring the weights back behind the hips while squeezing the shoulder blades together. Hold that for one count.

3. Bring the weights straight ahead for one count.

4. Bring the weights back behind the hips, squeezing the shoulder blades together. That’s one rep. Do eight reps.