FIREHOUSE FITNESS | Working out with the S.D. Fire-Rescue Dept.

Firehouse fitness: shoulder lift

Medicine ball rotation exercise is well-rounded upper-body toner

By UNION-TRIBUNE

Monday, August 9, 2010 at 9:52 p.m.

The move: Forward medicine ball hold with arm rotation to really get all angles of the shoulder in shape.

Muscles involved: Deltoids, biceps, triceps and trapezius, along with some core.

Level of difficulty: Beginner.

Precautions: Only go as high as your shoulder and be very careful if you have any rotator cuff injuries or shoulder impingements.

Setup: Begin by standing with feet hip distance apart with a medicine ball held out at chest level in front of your body.

The steps: Push the medicine ball away from your body and begin by turning the ball clockwise. This is a slow and controlled movement, and there should be little or no movement in the hips and torso.

Repetitions: Perform 20 repetitions in each direction for three sets.

Options: Change the weight of the medicine ball to make it easier or harder, and for a bigger challenge try to stand on one foot to incorporate some balance work.

Each week Firehouse Fitness features members of the San Diego Fire-Rescue Department demonstrating exercising and stretching techniques that can be incorporated into almost any fitness routine. Information: sdfdwellness.com.