Muscles surrounding the shoulder are some of the most important muscles to strengthen but also some of the most neglected.

The shoulder joint has the greatest range of motion of any joint we have - more than twice that of a hip, said personal trainer Darian Eskam.

But the more the joint can move the more unstable it is.

People need to make a point to exercise all the muscles that connect through the shoulder to help prevent injury, Eskam said.

"People work the big muscles, but forget the shoulders," said Eskam, who trains at the west-side Wyoming Athletic Club. "Especially men, they just focus on the chest and arms."

However, the shoulder muscles connect the arms to the chest and if they are ignored, they become "a weak link," and that's when people injure themselves.

"If you have an injury, your shoulder just goes to pots," Eskam said. "With the shoulder, there is a lot you need to worry about, especially as we age."

You should devote at least two exercises in your weight-lifting routine to shoulder muscles two to three times a week as well as stretch the shoulder muscles after the workout. Flexibility is extremely important.

Eskam offers these basic exercises anyone can try to strengthen as well as improve the flexibility of the shoulder and surrounding muscles.

Starting weights will differ, depending on a person's strength and lifting experience. A beginner should be able to complete three sets of 12 to 15 reps, but the last set should be difficult, Eskam said. If you fly through the reps, try more weight. If it is really difficult or you can't make it through one set, try less weight.

Lateral raise

Try to use free weights for shoulder exercises instead of machines.

Stand with legs hip-width apart and palms by your side. Raise the weights until they are even with your shoulders but not higher.

Lower your arms and repeat as soon as you feel the tension release.

You can create a lot of momentum, or swing, with this exercise, but it is important to control the movements to actually strengthen the shoulders.

Also, make sure you focus on the shoulders during this exercise. Do not let the chest do the work.

Next, you can do a forward raise with your arms in front of the body.

These can be done sitting or standing, but standing will work more of the body.

Rear raise

People usually forget to work the rear of the shoulders, which makes them vulnerable to injuries.

This exercise takes place in what Eskam calls the bent-over row position.

Put one knee and one hand on a bench, stand the other foot flat on the ground. Raise your free arm out to the side in a lateral motion until it is even with the shoulder. Pause and lower until it is perpendicular with the ground.

You can also do a forward raise in this position.

Take your time and do not go through the motions quickly, Eskam advises.

Military press

This can be done with dumbbells or a bar.

Start with your arms, elbows and shoulders at a 90-degree angle. Lift the weights over your head.

Bring your arms back down to 90 degrees. Do not bring them down further because that works other muscles.

Internal/External rotations

Use a cable machine or an exercise band attached to something stable.

Stand far enough away from the machine to create tension on the cable or band. With your elbow at a 90-degree angle pushed into your side, rotate until the elbow is out away from your body. This is the external rotation.

You also have to do an internal rotation to balance the exercise. Start with your elbow at a 90-degree angle away from your side and rotate the elbow until it is pushed against the side of your body.

Try a set of 12 external rotations and then a set of 12 internal rotations. Repeat two more times.

These work on stabilization and function of the muscles rather than strength.

Stretching

Try these stretches after the exercises.

* Chair stretch: Find a chair or something sturdy that is chest-high. Put your hands on the chair and lower your body down with your back flat. Hold for 30 seconds.

* Single-arm chest stretch: Put your arm at a 90-degree angle against a doorway. Turn your neck and chest away until you feel tension. Hold for 30 seconds.

What muscles?

The shoulder is one of the largest muscle groups in the body.

It is made up of four rotator cuff muscles as well as three major deltoid muscles.

At least two major muscles from the back and two from the chest also run into the shoulder.

Contact health reporter Allison Rupp at (307) 266-0534 or allison.rupp@trib.com.