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Styling:STylINg: JacquelineJACquElINE azria,AzrIA, HairHAIr andAND Makeup:MAkEuP: troiTroI ollivierreollIvIErrE Beauty,BEAuTy, Manicure:MANICurE: roSeannroSEANN SingletonSINglEToN for cHanel/artCHANEl/ArT departMent,DEPArTMENT, propProP Styling:STylINg: JoJo li/HellolI/HEllo artiSt,ArTIST, adidaSADIDAS SportSSPorTS Bra,BrA, MandukaMANDukA leggingSlEggINgS WH0418_FEA_Fitness_Layout [P].indd 121 By K. AleishA Fetters PhotogrAPhs By Mei tAo By Mei PhotogrAPhs Fetters AleishA By K. e w t m W he l e se os h ’ i d l d i r l w t e sp b p h i k ice e er e t e o r e p p i o t o : n l s y e g W In fact, says Nelson, your shoulders are are shoulders your Nelson, Minnesota. says Paul, fact, In St. in Institute Carrick at adjunct professor of human performance Nelson, T. Ph.D., Mike an says physiologist and the body, in human joints entire “do-it-all” mobile, most the deltoid, and —the shoulders are anterior deltoid, medial deltoid, posterior your buck…physically will give shoulders you the bang best for body, your on focusing training your it comes to a upper sculpted strong, want your arms to be on And point. when halter in your you’re closet, going to to a rocking or triathlon spring the new THE ALL-NEW 2018 WRANGLER 02092018124709 a Made up of four distinct muscles—the muscles—the distinct four of up Made f u ou t hether you’re looking forward forward looking you’re hether o r n i m n y n c d r s u e m e t se o and r h aesthetically. aesthetically. ice u ou d i r a r g o l p h d t n t s er t w load as you come up, you’re going to have have to going you’re up, come you as load says. “If Nelson you the stabilize can’t body upper an as exercise, of requires strong shoulders,” think you which typically don’t , a like something “Even serve— on largely hinges your success tennis shoulders. your yoga crushing in or class, handstand a doing pullup, first this toward spring—whether that’s working performing your you’re goals fitness overall exercise your performance on and metabolic rate. impact have they biggest body, the upper your in areas active of one as the And most muscular and metabolically tissues.” of “symphony a less actually joint and more a , ha e Which means that whatever badass n s o v . t r i e o k ¨ i n ng 2/9/18 12:46 PM

©2018 FCA US LLC. All Rights Reserved. Jeep is a registered trademark of FCA US LLC. some issues.” With weak or unstable shoulders, you might not be able to get the weight off ht e floor at all. Common saboteurs starts), so keep an eye on your form and Improved fitness performance and as we’ve mentioned, the shoulders are the most mobile joints in your intensity during that time of the month higher calorie- and fat-burning body. But that mobility comes at a price: stability, says certified strength to help avoid injury. potential are all amazing, but looking and conditioning specialist Matt unthank, training director at crossover hot in a tank top is another fun Symmetry in denver. one in four women ages 20 to 55 complain of shoulder payoff. A set of sleek shoulders Your Workout When you’re flexing (or selfie-ing) in completely reshapes and defines pain, per BMC Musculoskeletal Disorders. and another study suggests that, front of the mirror, it’s natural to focus your entire upper half, improving at some point, about 20 percent of us will tear our . as women, on what’s most visible. But that means your posture, chiseling your arms everything from how we’re built to how we live and train impacts our shoulder we tend to forget about the smaller (because the moves inherently health. Here are the biggest everyday culprits and how to beat them. stabilizer muscles that we can’t always recruit other muscles like your see—like your subscapularis, which and ), and making you look stabilizes the shoulder and combats and feel superstrong. “It flips a little Your Phone Your Hormones When you hunch over a screen (be it yep, the gender gap hits the shoulder too. internal shoulder rotation (a.k.a. switch in a lot of women. We stand a phone, tablet, or computer), your head the hormone estrogen affects collagen rounded shoulders). little taller, walk a little prouder, carry put s 60 pounds of pressure on your synthesis, making women’s joints laxer, THE FIX perform two pulling ourselves with a bit more oomph,” neck—rounding your shoulders forward easier to injure, and slower to repair, (think rows and chinups) for every says certified strength and and weakening the supportive back and says physical therapist Jessica Hettler, pushing exercise (like pushups and conditioning specialist Kourtney shoulder muscles, unthank says. over d.p.t., clinical manager at the Hospital for chest presses) in your workout routine, Thomas, owner of Kourtney Thomas time, they become weak and stretched Special Surgery Sports rehabilitation and nelson says. this will help strengthen Fitness in St. Louis. And that boost out, and you start complaining about performance center in new york city. those crucial anterior muscles (the ones will come in handy wherever you and “carrying everything” in your shoulders. THE FIX if you’re on the pill, good news: on the back side of your body) while also your tank top are heading this spring. THE FIX in one study of female office Hormonal contraceptives may helping to combat muscular imbalances workers, performing a 20-minute significantly reduce the risk for ligament that can make your shoulders more shoulder- and neck-strengthening injury, per recent research in the susceptible to injury. dumbbell workout three times a week Orthopaedic Journal of Sports Medicine. Under Your Sleeves for 10 weeks significantly reduced pain not on Bc? Hettler says you are most Your Handbag A closer look at this crucial joint and improved function. to the rescue: prone to ligament injury in the luteal “the tendons of the rotator cuff are like Glenohumeral joint: Scapula: One of three our workout on page 126. phase (from ovulation until your period a pair of blue jeans: With poor care and a This ball-and-socket bones in the “ links the upper arm girdle” (along with the with the chest. Very humerus and clavicle), mobile and naturally your shoulder blade unstable, it’s the most floats on the rib cage, often dislocated joint in attached only by your the body. rotator cuff muscles. T h G I n S d R I E m

K L A I T E n n ‘ E E S v K E I , n y S S b G E n I K I G R

Humerus: The upper G T E L , S arm bone’s head (or S A E K G ball) is covered with u A d k m n

muscles and tendons t A y I t i T , m d responsible for keeping T e A E r R G /

it centered in your c O S b r R T ¨ P te shoulder socket. R THE SPIRIT OF FREEDOM ©2018 FCA US LLC. All Rights Reserved. Jeep is a registered trademark of E t I O u P C S Sciepro/getty iMageS, Strike By Seven ‘til MidnigHt gutterg credit tk SportS Bra, Manduka leggingS, nike SneakerS S

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WH0418_FEA_Fitness_Layout [P].indd 122 2/9/18 3:02 PM WH0418_FEA_Fitness_Layout [P].indd 123 2/8/18 6:45 PM 02092018150515 02082018184733 lot of use, the denim starts to wear out and become frayed,” unthank says. “if Workout hacks for you’re carrying a bag the same way every day, especially if it’s superheavy, Cranky Joints you add load to those torn blue jeans, More than a third of strength-training injuries strike the shoulders, per the causing them to wear down quicker.” THE FIX realistically, it’s a big ask to Journal of Strength and Conditioning Research. and if you have an existing injury— downsize your handbag. instead, opt or just a clicky, poppy shoulder—it can be tough to find moves that don’t tick for wider straps if possible, wear your off the joint. until now. try these easy work-arounds. bag across your body whenever you can, and switch shoulders every 1/ If the barbell hurts your on the other hand, put the shoulders in a now and then, he says. shoulders…try dumbbells. more comfortable position and keep them Weighting each arm individually allows both there throughout the movement while also Your Bra shoulders to follow a more natural movement training shoulder stability. if you’re a c cup or larger, your bra path, unthank says. it also lets you angle straps may have created grooves your palms slightly inward, reducing your risk 4/ If shoulder presses make your shoulders on top of your shoulders. Well, if not for impingement—when the rotator cuff pop…try moving your hands slightly forward. corrected, these can become gets pinched under your shoulder blade’s By positioning your upper arms diagonally in permanent, actually deforming the acromion process (the bony protrusion you front of your body, rather than straight out to shoulders’ muscle fascia, explains can feel on the top of your shoulder). the sides, you reduce the risk for impingement, sports physiotherapist deirdre Hettler says. aim to keep your upper arms Mcghee, ph.d., a researcher with 2/ If you can’t perform pullups…try chinups. positioned between 30 and 45 degrees in Breast research australia at the chinups put your shoulders in a more stable front of your body. university of Wollongong. “they can position, unthank says. plus, since the also become very painful,” she says. underhand grip leverages your biceps and 5/ If your shoulders are up by your ears during THE FIX consider investing in bras with chest muscles more than pullups do, they’re planks…try corkscrewing them. thicker, or padded, straps to reduce easier to perform. By doing them slowly Before you start any movement in plank the amount of downward pressure on and with control, you reduce yanking or position, “grip” the floor with your your shoulders, Mcghee says. She also excessively stressing your shoulders. palms by imagining yourself screwing them recommends regularly switching into the ground—left hand tries to turn between straight straps and 3/ If you can’t comfortably get into a back counterclockwise, right hand tries to turn racerbacks so you aren’t stressing the …try goblet squats. clockwise. your hands won’t actually exact same spot on your shoulders When you have tight, immobile shoulders, move, but this slight adjustment will protract every single day. you won’t be able to hold a barbell on your your shoulder blades to help prevent back without a lot of shoulder pain—and impingement, as well as better activate your probably a pretty arched back. goblet squats, shoulders and entire core.

striking a balance between mobility and stability is crucial for avoiding shoulder injuries.

THE PROMISE OF ADVENTURE ¨ ©2018 FCA US LLC. All Rights Reserved. Jeep is a registered trademark of Body glove SportS Bra, Bra, Manduka Manduka leggingS leggingS

WH0418_FEA_Fitness_Layout [P].indd 124 2/8/18 6:45 PM WH0418_FEA_Fitness_Layout [P].indd 125 2/8/18 6:45 PM 02082018184733 02082018184733 the sexy-Arms Workout for shoulders that are as powerful as you are, try this routine created by thomas. By mixing mobility work with hit-’em-hard moves designed to sculpt and shape from every angle, it crosses everything off 5. Dumbbell Standing Rear-Delt Raise your list in 30 minutes flat. twice a week, perform the following exercises, in order, as instructed. Hold a dumbbell in each hand and stand with your feet hip-width apart, knees slightly bent; hinge forward to lower your torso so your arms hang directly from your shoulders, palms facing each other (a). keeping a slight bend in your Resistance Band Shoulder Rotation 1. elbows, brace your core and raise the weights out grasp one end of a resistance band in each to shoulder height (b). Slowly lower back to start. hand. Hold the band in front of your waist, that’s one rep; do 10 to 12. rest for 30 seconds, your hands six to eight inches wider than your then repeat for three or four total sets. shoulders and your palms facing your body a b (a). keeping your arms straight and core tight, slowly raise the band directly overhead (b) and then lower as far as you can behind you (c). pause, then slowly reverse the movement QUiCK tiP to return to start. that’s one rep. do 10 to 12. to make sure you’re a b c firing up the right muscles, imagine you’re trying to squeeze an orange between your shoulder blades.

2. Scapular Wall Slide 6. Inverted Stand with your back, butt, and head against a wall; bend your elbows to get underneath a bar in a squat rack (the higher it 90 degrees and raise them out to shoulder height, with the entire length of is, the easier the exercise will be); place your hands more than shoulder-width apart and extend your arms pressed into the wall, palms facing forward (a). Slowly straighten a b your elbows to slide your arms up the wall (b). pause, then reverse the your feet in front of you, so your body forms a movement to return to start. that’s one rep. do 10 to 12. straight line from shoulders to heels (a). keeping your body flat and core tight, bend your elbows and pull your shoulder blades together to raise a b your chest to the bar (b). pause, then slowly reverse the movement to start. that’s one rep; do as many full reps as possible. rest 10 seconds, then repeat, doing three or four total sets. n

3. Dumbbell Lateral Shoulder Raise Hold a dumbbell in each hand and stand with your feet hip-width apart, arms straight at your sides and palms facing each other (a). Brace your core, then raise the weights out to shoulder height, arms straight but keeping a slight bend in the elbows (b). pause, then a b slowly reverse to return to start. that’s one rep; do 10 to 12. rest for 30 seconds, then repeat for three or four total sets.

4. Seated Dumbbell Hold a dumbbell in each hand and sit on an incline bench with your back a b flat and straight; bend your elbows to 90 degrees and raise them out to shoulder height, palms facing forward (a). Bracing your core, press the weights up and together until your arms are straight but not locked (b). pause, then slowly reverse the movement to return to start. that’s one rep; do six to eight. rest for 90 seconds, then repeat for three or four total sets. THE ALL-NEW 2018 WRANGLER ¨ ©2018 FCA US LLC. All Rights Reserved. Jeep is a registered trademark of BetH BiScHoff, Styling: andrea zendeJaS, Hair and Makeup: Brett JackSon for narS Beauty/SaraH laird, dkny SportS Bra, Body language leggingS, nike nike SneakerS SneakerS

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