Main Muscles Affected
- Shoulders
Workout difficulty
Very easy
The shoulder joint is one of the most mobile in the body as it directs on three axes and three degrees of freedom. The execution of particular movements for long periods associated with advancing age are the cause of wear and various problems affecting the shoulder joint. The proposed exercises, excluding serious pathologies, will help strengthen and relax the shoulder joint. The exercises should be done for preventive purposes and not in the presence of acute pain.
Exercises:
- Slow walk uphill and down to the wall with your fingers.
- Crossing of the wrists with slow raising and lowering of the arms.
- Leaning with the side against the wall: controlled external and internal rotation of the forearm with the arm flexed at 90 ° and the towel fixed under the arm.
- Leaning on the side on the ground: controlled external and internal rotation of the forearm with the arm flexed at 90 ° and the towel fixed under the arm.
- 360 ° shoulder rotation against the wall; 15 repetitions in both directions of rotation.
- Outside thrust of the ball against the wall.
- Arm pendulum 360 ° in both directions with opposite arm resting on the shelf.
- Arm pendulum with forward and rear thrust with support of the opposite arm on the shelf.
- Shoulder and back stretch.
- Tools: bench, dumbbell, ball, towels
- 9 exercises
- 3 sets per limb
- 15 reps per exercise.
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