Joints shoulders
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A set of exercises
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Exercise 1
Purpose:
To increase the mobility of shoulder joints.Starting position:
Lay your arms along the torso, bend your legs in hips and knees.Exercise:
Raise your body by bending your arms in the sagittal plane; breathe in and return to the starting position; breathe out.Repetitions: 20
Effects:
Eliminating possible contractures in shoulder girdle muscles and increasing the mobility of these joints. -
Exercise 2
Purpose:
To increase the mobility of shoulder joints.Starting position:
Lie down. Lay your arms along the torso, bend your legs in hips and knees.Exercise:
Take your arms away from your body, rotating them in shoulders; breathe in and return to the starting position; breathe out.Repetitions: 20
Effects:
Eliminating possible contractures in shoulder girdle muscles and increasing the mobility of these joints. -
Exercise 3
Purpose:
To increase the strength and mass of shoulder girdle muscles.Starting position:
Stand with your feet wide apart, keep your arms along the torso, and take dumb-bells (1 kg).Exercise:
Swing your left and right arm alternatively in the sagittal plane.Repetitions: 15
Effects:
Increase in the mass and strength of muscles, improvement of muscle fibres flexibility, and reduced tendency for injuries. -
Exercise 4
Purpose:
To increase the strength and mass of shoulder girdle muscles.Starting position:
Stand with your feet wide apart, keep your arms along the torso, and take dumb-bells (1 kg).Exercise:
Take your arms away from your body in the frontal plane, rotating them in shoulders.Repetitions: 15
Effects:
Increase in the mass and strength of muscles, improvement of muscle fibres flexibility, and reduced tendency for injuries.