Shoulder Rolls
How to do: Stand straight with your
arms by your sides and with your feet shoulder width apart
Slowly rotate
your shoulders forward for 10 times. Repeat the rotation backward for 10 times.
Maintain
your body straight and relaxed. Breathing should be normal and every rotation
should be smooth.
First complete
forward then start backward rotation.
Door Frame Stretch
How to do: Stand in an open doorway
and raise your arm at 90 degree angles out from your sides.
Position
your arms like goal posts, with your forearms pointing upwards at a 90-degree
angle from your upper arm.
The
vertical part of your arm should be placed against the door-frame.
Lean
forward and take really gentle half steps.
This
stretch can be beneficial not only for curing pain between your shoulder blades
but also for stretching out your chest and upper back.
Standing Wall Stretch
How to do: Place both hands on a
wall so they form a 90-degree angle to your body.
Walk feet
back until arms are straight and bow.
Do not
push on the wall, and do not allow your arms to rise up too high, in order to
avoid a shoulder impingement.
Keep this
posture for 5 seconds then relax your body. Do this exercise for 3 times.
Maintain breathing
normal for this exercise
Cat-Cow Stretch
How to do: Start on all fours with
your knees under your butt and your hands directly under your shoulders.
Then take
a breath and make your belly fall down, shoulders roll back and head come up
towards the ceiling.
As you
exhale, curve your back upward and let your head come down. Repeat the exercise.
Do it slowly with each
steps of this exercise.
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