Stand with your feet apart and hip width apart to keep your spine straight; Press the shoulder and back hard against the scapula for 5 seconds, and then return to the starting position. Be careful not to shrug or push with neck strength. This action is the basic action to improve the flexibility of shoulder joint.
2. The elastic belt is externally rotated.
Stand up straight, hold the end of elastic belt with both hands, pull it to shoulder-width distance, rotate elastic belt outward with the power of scapula, pause for a moment, and return to the starting position. This action can exercise the shoulder muscles and make the shoulder joint do some backward movements easily.
3. lean your arm against the wall.
Stand up straight, back against the wall, feet apart, and hip width; Bend your arms, lift them to shoulder height, and pay attention to your back against the wall; Keep your arms straight while keeping your back in contact with the wall; After a pause, put down your arm and return to the starting position. This action can strengthen the shoulder muscles and stabilize the muscle groups around the scapula.
4. climb the wall with your palm.
Stand straight, 20~30 cm away from the wall, feet apart and hip width; Put one hand on the wall, higher than the eye; With the help of your fingers, slowly climb your palm until you can't climb any more, pause for a while, and then climb down to the starting position in the same way; And do the same thing on the other side.
5, sit dumbbell push.
Choose two dumbbells of the same weight that suit your ability, hold them in your hands, sit on the bench, and keep your back straight. Then, the back is in an anti-bow posture, and the dumbbell is pushed up, raised above the head, and then lowered to the shoulder position. Push and stimulate the deltoid muscle repeatedly until you are exhausted. This method can also be done by standing.
People's Network-Four Actions of Exercising Shoulder Joint
People's Network-You can become a real expert by practicing your shoulders more.