This exercise is good for strengthening your deltoids, which are the large muscles that are on the top of your shoulders. For this exercise, you will need to hold a dumbbell or some other weight in each hand. Start with your arms hanging loose down at your side and then, keeping your arms and back straight, lift both arms out to the side so that your upper arms are level with your shoulder. Hold for five seconds and then slowly lower your arms back down to the sides. Repeat, only this time lift your arms out straight in front of you. For each type of raise, do this 10 times per day, gradually increasing the weight of the dumbbell.
Seated Shoulder Press
The seated shoulder press helps strengthen the deltoid muscles as well as the triceps (the muscle on the underside of your arm). To begin with, sit down on an upright bench or chair with one dumbbell in each hand. Pull the dumbbells up to your shoulders and position your hands so that your palms are facing upwards. Now, slowly raise the dumbbells so that your arms are extended above your head, making sure that your elbows stay underneath the dumbbells for the entire exercise. Slowly lower your arms back to the "starting" position (both dumbbells at shoulder height, palms up). Do 10 times per day.
The upright row will strengthen your deltoids and your trapezius muscle (which is the muscle at the very top of your back). To do this exercise, either take one large barbell in both hands or two smaller ones, one in each hand. Start with your hands shoulder-width apart and hanging down in front of you. Then, pull the barbell up to shoulder height, keeping your hands at shoulder-width apart. This will mean that your elbows will jut out to the sides. Lower the barbell(s) back down. Do this at least 10 times per day.