You have reached your limit of free articles this month.

Enjoy unlimited access to

Starting at just 99¢ for 8 weeks.


  • ePAPER

You have read of premium articles.

Get unlimited access to all of our breaking news, in-depth coverage and interactive features. Starting at just 99c for 8 weeks.


Welcome to

Your source for Clark and Champaign counties’ hometown news. All readers have free access to a limited number of stories every month.

If you are a News-Sun subscriber, please take a moment to login for unlimited access.

breaking news

Robbery suspect accused of assaulting elderly man

Exercise of the month: Keep shoulders strong with raises

The lateral shoulder raise is an exercise that, along with the rotator cuff and other muscles, provides strength and stability to the shoulder joint.

Starting Position: Stand with dumbbells in hands and arms resting at your sides, feet approximately hip distance apart. If you have trouble with prolonged standing or with balance, you can perform the exercise in a seated position, or place one foot slightly ahead of the other to help stabilize your body.

Maintaining proper posture, gently pull the shoulder blades down and back. Do not allow the back to round. Although the arms should be straight throughout the exercise, avoid locking out the elbow.

Lifting Phase: Moving at a slow and controlled pace, begin lifting the dumbbells out to the sides until they reach your greatest normal range of motion. The arms should rise at the same pace and to the same degree, and weights used should be the same in each hand. To establish strength balance, if one arm is weaker than the other, go with the lighter of the two weight loads.

Lowering Phase: Moving at a slow and controlled pace, slowly bring the dumbbells back to the starting position.


Before attempting this exercise, it is important that the shoulder joint is healthy. If you have pre-existing injuries or are unaccustomed to exercise, check with your doctor. It is normal to experience some muscle fatigue when resistance training, but if you feel pain you should avoid this exercise until the problem is resolved.

Why is this so important? The shoulder joint has the greatest range of motion of any joint in the body and is working every time the arms are used. Because of this, it is susceptible to repetitive overuse syndrome. To avoid overtraining, start out with light weights, increasing only slightly as you become stronger, and gently stretch the muscles after your workout.

If dumbbells are not available, acceptable substitutions are resistance bands, cables or wrist weights.

Reader Comments ...

Next Up in Health

Someone put up a ‘satanic display’ in Boca Raton
Someone put up a ‘satanic display’ in Boca Raton
A “satanic display” of a pentagram with a nearby banner and sign were placed in Sanborn Square in Boca Raton, Florida, overnight and are causing a stir in the surrounding faith community, according to a local church.
Christmas in the Village is in third decade
If it takes a village to raise the Christmas spirit, one area town has had it covered for more than 30 years.
Food for body and soul
Each traditional holiday dish has a fascinating history. Our beloved green bean and mushroom soup casserole topped with French fried onions, for example, was created by Dorcus Reilly, a Campbell Soup Company employee, in 1955.
Tom Brady takes Christmas 'to the next level' with giant tree
Tom Brady takes Christmas 'to the next level' with giant tree
People across the country are buying and decorating Christmas trees, and Patriots quarterback Tom Brady is no different.
New bill would let you buy hearing aids over the counter
New bill would let you buy hearing aids over the counter
Millions of Americans who need hearing aids do not have them, and fewer than 20 percent of people with hearing loss are getting help.
More Stories