3 Best Shoulder Strengthening Exercises You Can Do at Home

The hardest thing I experienced when I started yoga was that I felt like I had no upper body strength at all. I’ve learned that if you want stronger shoulders, you have to work on them. And after years of practice and teaching, I have found, in my opinion, three essential shoulder strengthening exercises that you can practice at home.

What’s especially useful about these is that you can integrate them into your existing yoga practice or workout at the gym. They also bring a surprise factor because they aren’t things you would normally think you would try on your mat. In fact, it’s not a full 30-minute strength workout. They are simple exercises that you can rely on every day to strengthen your shoulders.

If you practice these regularly, I guarantee you will see and feel results. The next time you lie on your mat, certain poses and transitions that used to challenge you will feel easier.

3 shoulder strengthening exercises at home

Remember to always stretch afterwards to practice these shoulder strengthening exercises.

Forearm Plank Nose Taps

Come into forearm plank. Move yourself forward and tap your nose toward the ground, then come back to the forearm plank. Try to do this 10 times. Keep your core strong and engaged. You’re going to feel the burn!

Dolphin Pose Taps

Get into dolphin pose. Rock yourself forward and tap the top of your forehead with your hands, then return to Dolphin Pose. Try to do this 10 times.

Downward Facing Dog to Dolphin Pose

For downward-facing dog, start with a slightly wider stance than normal. Then lower yourself onto your forearms and come into Dolphin Pose. Then switch back to downward-facing dog. Try to do this 10 times.

Thanks for trying and to practice these shoulder strengthening exercises for at home!