Introduction

I recently discovered an easy enjoyable method for keeping neck and shoulder problems away: working out with dumbbell weights. I can do this in the privacy of my own home, day or night.. This type of exercise takes the place of using certain machines at the gym, which I found put too much strain on my elbow joints. And, I don’t need a barbell, or barbell weights. I wanted something simple to use at home when I could not get to the gym. This has proved to be a great solution for me.

Benefits

Improves muscle tone, helps develop upper body strength. Allows you to work the deltoids, rhomboids, trapezius, and the lattisimus dorsi, which are all important muscles of the back and shoulders. Also, your biceps (muscles at the front of the upper arm) and your triceps (muscles at the back of the upper arm) will get stronger.

Many women are fearful of too much development of the shoulders, arms, and back? But you don’t have to worry. You can plan your workout so that you merely tone and strengthen these muscles. This development gives you the strength to keep from slouching, thereby improving your posture.

Weight workouts relieve stress. Long periods of sitting or any stressful situation can cause pain and stiffness to accumulate in the shoulders and neck muscles. Working these muscles using dumbbell weights is like giving yourself an internal massage.

Cost

I would rate it as moderate.

Mine:

2 1/2 LB: $8.95

A gift.

Not sure where they were purchased several years ago.

At Hibbets Super Store, vinyl covered dumbbell weights start at $3.36 for a pair of 1 LB weights. They go up about two dollars for every LB:

1 LB: 3.36

2 LB: 5.36

3 LB: 7.96

4 LB: 9.96

5 LB: 13.96

The solid metal dumbbell weights are less expensive, but it is harder to find the smaller size weights. The smallest metal weight I saw was a 5 LB weight, for $3.80 per pair.

You can also buy these weights at Service Merchandise, but they did not have a large a variety the last time I shopped there.

How to use the weights

Take it slow; don’t be in a rush. Develop a base level of strength and work from there. I am still very much in the beginning stages, so I am using a pair of 5 lb. Weights: 2 ½ lbs. per weight. I have concentrated on gradually increasing the number of repetitions of each exercise, working up to about 20. When I can comfortably do that, I may increase the weight, and start over.

I would like to show you three exercises that I especially like to do. The first is a Lateral Arm Raise. To do this, you start out with weights at your side. Raise the weights over your head until your hands almost meet. Then lower your arms back to your side. This works the back and shoulder muscles. The second exercise is called the French Press. It uses only one weight, and it works the muscles in the back of the upper arm, the trapezoids. Grasp the weight at one end with both hands, and hold it above your head. Lower the weight down your back, then raise it again to the starting position. When I think about an "internal massage", I think about this exercise, because it really is the most relaxing of the weight exercises I have done. The last one I want to demonstrate is a familiar one to most people: the classic biceps curl. I like to do it this way: Stand with weights held down at your sides. As you bring your forearm up, turn your wrist up. Lower your arm, and twist your wrist down again. Repeat with the other arm. (Continue as I talk.) One day a friend of mine showed me her biceps, which were really big. I was shocked. I told her, "I didn’t know you worked out." "I don’t", she replied. "This comes from lifting my two-year old daughter all day long!" No doubt about it – raising young children can certainly make you strong.

Conclusion

Weight workouts are not just for body builders. I encourage any woman interested in keeping neck, shoulders, and arms in good condition, to "raise the issue", and give dumbbell weights a try.