Every day the shoulder joint gets a lot of work, which often leads to injuries and various diseases. That's why experts recommend that it be regularly developed. There are special exercises for the shoulder joint, which can improve its mobility, get rid of the pain, and cope with other attendant problems. It is important to choose the right combination for exercise therapy in order to get the result and reduce the risk of negative consequences.
Complex of exercises for the shoulder joint
Do it regularly. It is important not to make sudden movements, preferring slow training.
Exercises to strengthen the shoulder joint:
- Put your feet on the width of your shoulders, and keep your hands below. Breathing in, raise your shoulders up, and on inhaling, lower it down.
- Do rotational movements with your shoulders first to one, and then, to the other side. Make alternate turns with your shoulders.
- Pull out your hands and perform rotational movements, making twists in the body. Do it in both directions.
- Squeeze the brush into a fist and perform rotating movements at high speed first one, and then the other hand. After doing rotations with both hands.
- This exercise is good for arthrosis of the shoulder joint and for its execution the hands are locked in the lock, and take a step to the side, turning the body and lifting your hands up, winding them behind your back, thereby stretching the chest. After that, stay at the end point and perform springy movements.
- Bind your hands in the lock behind your back and lift them up while inhaling, and lower them down on exhalation. Take care not to tilt the case forward. Raise your hands up and lock the position.
- For the next exercise for pain in the shoulder joints, leave your hands behind your back in the lock and lean forward, pulling the coccyx back to the parallel with the floor. Legs bend slightly in the knees. Do the slopes, on exhalation straightening the knees and pointing your hands to the floor. At the end point, perform springy movements. Stop and relax, allowing the shoulder joint to stretch.
- Stand on your knees, and then, lower your buttocks on your heels. One hand is brought behind the back through upwards, and the second through the bottom and fasten them to the lock. After that, move your hands the other way, etc.
- Hooking your hands in the lock from the same position, perform wavy inclinations forward.
- Being in the same position, try to connect the linked hands away from the back, stretching the shoulder joint.
- After this, repeat the eighth, ninth and tenth exercise.
- Place on the abdomen and extend your left arm to the side so that the palm is aligned with the shoulder joint. Turn the body and settle on the left side, bending the right leg and putting it behind the left. It is important to feel a good plant. Stay in this position for a while, not forgetting about breathing. If you allow the opportunity to move on, then bend the other leg, taking the pelvis slightly back. In the end, try with your right hand to cling to the lock on the left. Repeat all and to the other side.
- Sit on the floor and bend your knees. Rest on the back of the palms in the sides and round the back. Embrace your elbows with your knees and bring them to the center.
