1. Shoulder stretching: Sit in a chair with your feet flat on the ground and your knees bent. Put your left hand on your right knee and straighten your right hand backwards. Hold this position 15-30 seconds, and then repeat on the other side. Do it 3-5 times per side.
2. Wall push-ups: Stand in front of the wall and put your hands straight on the wall, shoulder width apart. Keep your body close to the wall, bend your arms and press down until your chest is close to the wall. Then push up and return to the starting position. Do 8- 12 times in each group, and do 3 groups.
3. Vertical rowing: Stand with your feet shoulder-width apart, and hold the stable crossbar with your palms inward. Keep your back straight, pull up the crossbar with the strength of your shoulders, and then slowly put it down. Repeat this action 8- 12 times and do 3 groups.
4. Turn your shoulders: sit on the ground with your legs straight, lean forward, and put your hands on your knees. Grasp the fingers of the other hand with one hand, and then turn your arm to one side until you feel a slight stretch in your shoulders. After returning to the starting position, repeat on the other side. Do 8- 12 times per side, and * * * do 3 groups.
5. Shrugging: Stand or sit with your hands at your sides. When inhaling, try to shrug your shoulders and feel the stretching of your shoulders. When exhaling, relax your shoulders and return to the starting position. Do 10- 15 times each time, and * * * do 3-5 groups.
6. Shoulder massage: After exercise, you can apply a hot water bottle or hot towel to your shoulders to help relax your muscles. You can also gently massage your shoulders with your fingers to promote blood circulation.
Note: When doing shoulder exercises, you should maintain the correct posture to avoid overexertion or making incorrect movements. If you feel pain or discomfort, you should immediately stop exercising and seek professional guidance.