Shoulder external rotation

(1) elbow bend 90 degrees, fist close to the body, fist heart up.

② Then, the elbow tip remains motionless, the forearm swings outward, and the shoulder joint rotates outward.

Reclining squat

Stand with your back against the table and put your hands behind the table.

(2) Repeatedly do moderate squats to strengthen the extension of the shoulder joint.

Put your hands on your head.

(1) Keep your hands behind your head, elbows apart and parallel to your body.

(2) The elbows are folded again and the head is clamped.

3 cycle back and forth.

Stand with open arms

① Keep your arms straight and droop naturally.

(2) Lift the arm up, palm down, and stop after reaching the maximum 10 second.

(3) and then repeated.

Chest enlargement and shoulder separation

(1) arms crossed on the chest, elbow and shoulder height, hands on it, palms down.

② Then spread your arms, separate your shoulders, inhale when spreading, and exhale when recovering.

Stretch and touch your back.

① Stand naturally, with your arms backward and your middle finger touching your spine.

(2) Fingers spread out gradually from bottom to top, and then freeze when they reach the maximum.

(3) Put it down slowly after two minutes.

(4) Repeat and gradually increase the height.

Finger climbing wall

Stand facing the wall and raise your arms.

(2) Climb up slowly along the wall with your fingers, so that the upper limbs can be raised as much as possible to the maximum.

(3) Then slowly descend to the original position.

(4) Repeat and gradually increase the height.

Turn your shoulders and draw a circle.

① Stand, with the upper limbs drooping naturally and arms straight.

(2) Then draw a circle from front to back, from small to large.

③ Repeat several times.