June 13, 2024

Our Shoulders: A Low-Impact Tool To Increase Intensity

Haidee Sullivan, in pink, shares her secret to low impact success

The joy and challenge of enhancing a skillset is not only mentally rewarding, in Mojo, it can take our workout and your physique to another level. I recently asked Haidee Sullivan, age 71 in pink, to share any Mojo tips that have been instrumental in honing her impressively buff guns.

Here’s Haidee:
“I have to do low impact because of a past knee injury. To get my heart rate up, I always make sure to incorporate my upper body. What works for me is strong shoulders. I always try to focus on fully incorporating them into my moves – like rolling them all the way forward and bringing them all the way back.

We don’t necessarily have to jump all the time to get a sweat going or just to get our heart rate up. I can do high impact, but I’m gonna pay for it later in the form of sore knees. I try to keep my toes on the floor and heels on the ground whenever possible.

As Cindy always says, keep good posture, flat back, shoulders down. It all makes a difference when you’re working out because it’ll take your intensity to a higher level.” Thanks Haidee!

Haidee has HIIT the nail on the head. We don’t always think about it, but fully activating our shoulders are key to taking our results to the next level, in many different ways:

Better Posture and Core Engagement:
• When we activate our shoulder muscles, we’re engaging our posterior chain muscles, the muscles running along our back and shoulders. Pulling our shoulder blades back and down helps improve our posture.

• Good posture during exercise translates to better core engagement. A strong core stabilizes our spine and transfers power more efficiently throughout our body, leading to more powerful and controlled movements.

Increased Intensity and Calorie Burn:

• Engaging more muscles, like your shoulders and core, elevates our overall exertion level. This translates to a more intense workout, increasing our heart rate and burning more calories.
• Strengthening our shoulders improves posture and core engagement and also helps tone those muscles, contributing to a more defined and sculpted upper body.

Physical Benefits
• Functional Strength: Everyday activities like carrying groceries or lifting laundry become easier with a stronger upper body. This translates to greater independence and reduced risk of injury long into our senior years.

• Increased Metabolism: Building muscle mass boosts your metabolism, which helps you burn more calories at rest, aiding in weight management or body recomposition goals.

• Boosted Performance in Other Activities: Upper body strength enhances performance in various activities, from swimming and cycling to sports like tennis or pickleball.

And everyone likes sporting sexy shoulders in summer dresses!

Doing upper body movements while leaning way back (with core fully engaged) and leaning forward are two ways we can target our shoulder’s “three heads”.

Do you have a hard time adding shoulder definition? Here’s some tips to consider:

Focus on all three heads: The deltoid (shoulder muscle) has three sections: front, side, and rear. Many exercises neglect the side and rear delts, which are key for definition.

In Mojo, this is where range of motion comes into play. Varying the direction of your motion is an excellent way to wake up sleepy muscle groups. Reach farther to your sides, and embrace leaning and reaching backward – all with a strong core.

Mind-muscle connection: Stop flapping! Focus on actually feeling the delts working. Don’t just go through the motions. Access shoulder muscles by engaging your hands – pressing, punching and flexing – to reach accessory muscles.

Non-dominant Side: It’s common for one shoulder to be slightly stronger or more developed than the other. Pay attention to evening out any imbalances in your movements.

Incorporating strong shoulders into your Mojo workout goes beyond aesthetics. It unlocks a cascade of benefits, from improved posture and core engagement to a more efficient metabolism and increased functional strength.