Shoulder workout

Always remember to warm up correctly for these exercises. Stand with
your legs shoulder width apart, raise your right arm up, then place your
hand in between your shoulder blades, keeping your upper arm raised.
Then use your left arm to slowly pull your elbow toward your head. Hold
this position for 30 seconds, return and start again 3 times. Then repeat
with the opposite side.
When lifting weights find a weight that will challenge you with resistance
but will not force you to struggle. For these exercises you can use light
dumbbells

Lateral Raise: An effective shoulder exercise with a light weight. Keep
your feet apart and knees slightly bent, shoulders back with your chest
high. Slowly lift weights parallel to ground in a smooth controlled motion
and return. Attempt this exercise for 10-15 repetitions over 3-4 sets

Military Press: Place one foot slightly in front of the other with legs
apart, keep the knees slightly bent to reduce strain on your lower back.
Start with the weights parallel to your shoulders, and then slowly push the
weights over your head to meet at the top then return to the start
position. Attempt this exercise for 10-15 repetitions over 3-4 sets

Front Raise: Stand with your feet apart holding the weights by your side.
Slowly with your right arm slightly bent raise your arm up level with your
shoulder, ensuring that your thumbs are pointing to the ceiling. Attempt
this exercise for 10-15 repetitions over 3-4 sets