We expect a lot from our shoulders. They're responsible for all of the throwing, pitching, passing, climbing, and arm-swinging we do on a regular basis. Unfortunately, they also tend to carry most of the body's tension. We hunch our shoulders when we're stressed, we slump them when we're tired. Since stress leads to fatigue and vice versa, these two opposing movements are in constant play, which can take us out of proper posture. . . which can lead to further stress and fatigue.

Stretching and strengthening the shoulder muscles helps break the cycle and makes arm movements easier. As if that weren't reason enough to work these important muscles, consider the coming swimsuit season: Fit, well-developed shoulders can help you achieve a desirable V-shape or tapered look to the upper body, which in turn makes the waist and hips appear smaller -- just what you need to hit the beach with confidence.

There are two main muscle groups in the shoulders -- the deltoid and the rotator cuff. The deltoid is made up three parts: the anterior (front), medial (side), and posterior (rear). The rotator cuff, made up of four small muscles within the shoulder joint, stabilizes and rotates the arm. To improve muscle balance, strength, and posture and create definition and beauty in the shoulders, it is important to work all these muscles from different angles. This workout will give you all the moves you need to shoulder the summer rather nicely.

Shoulder Workout
To perform this month's exercises, you will need a set of light to medium weight dumbbells (2 to 5 lbs.) and a sturdy, armless chair. Since shoulder muscles are relatively small, choose a lighter set of weights than you would use for chest and back exercises. (Also, note that shoulders are used heavily when working the chest and back, so you may want to train these muscles on separate days.) Perform two sets of 12-16 reps of each exercise.

Gin Miller, creator of step aerobics, is a Reebok Master Trainer. She can be reached via her web-site, www.ginmiller.com