The exercise for the shoulder muscle.

 

 The exercise for the shoulder muscle.

 

anterior deltoid

Anterior Deltoid

 

Steps for doing:

 

1)The coloured part is being stretched

 

2)Pull the right elbow towards left and downwards

 

3)Rotate the elbow outwards

 

 

 

 

 

 

 

infra spinatus and teres minor

Infra Spinatus and Teres Minor

 

Steps for doing:

 

1.The coloured part is being stretched.

 

2.Hold the towel behind yourself as shown.

 

3.Pull the head end upwards.

 

4.For a better stretch hold towel end behind your head.

 

 

 

 

 

 

levator scapulae

Levator Scapulae

Steps for doing:

 

1)The coloured part in being stretched

 

2)Sit on a couch

 

3)Hold your right hand behind your body

 

4)Pull your head towards left and forward.

 

5)Tuck your chin towards chest

 

6)Head rotated towards left

 

 

 

 

 

 

lower trapezius

Lower Trapezius

 

Steps for doing:

 

1.The coloured part in being stretched

 

2.Hold a poll with right hand

 

3.Pull the poll , fall backwards

 

4.Maintain the angle

 

 

 

 

 

 

 

 

 

middle trapezius

Middle Trapezius

 

Steps for doing:

 

1.The coloured part in being stretched.

 

2.Position your body as shown .

 

3.Hold 1 -2 kg of dumbbell.

 

4.Swing up above head and down behind your body.

 

5.Free  swinging movements only.

 

 

 

 

 

 

pectoralis major(clavicular)

Pectoralis Major (Clavicular)

 

Steps for doing:

 

1.The coloured part is being stretched.

 

2.The side being stretched should rest on the walls.

 

3.Elbow abuts the wall.

 

4.Body only moves front.

 

5.Maintain  the angle of 45 degree between your right arm and right side body

 

 

 

 

 

 

pectoralis major(strenocostal)

Pectoralis Major (Strenocostal)

 

Steps for doing:

 

1)The coloured part is being stretched

 

2)The side being stretched should rest on the walls

 

3)Elbow abuts the wall.

 

4)Body only moves front.

 

5)Maintain  the angle.

 

 

 

 

 

 

 

pectoralis minor

Pectoralis Minor

 

 

Steps for doing:

 

1.The coloured part is being stretched.

 

2.The side being stretched should rest on the walls.

 

3.Elbow abuts the wall.

 

4.Body only moves front.

 

5.Maintain  the angle of 90 degree between your right arm and right side body.

 

 

 

 

 

posterior deltoid

Posterior Deltoid

 

Steps for doing:

 

1)The coloured part is being stretched

 

2)For right deltoid stretch, right hands supported on opposite shoulder

 

3)Elbow raised at the level of neck

 

4)Push elbow across neck towards left 

 

 

 

 

 

 

 

 

Rhomboids

 Rhomboids:

 

Steps for doing:

 

1.The coloured part is being stretched.

 

2.Hold above the elbow region with left hand.

 

3.Pull the right elbow towards left and downwards.

 

4.Rotate the elbow outwards.

 

 

 

 

 

 

 

serratus anterior

Serratus Anterior

 

Steps for doing:

 

1.The coloured part is being stretched.

 

2.Sit over the couch

 

3.Hold the corner behind yourself.

 

4.Turn towards opposite direction along with your body 

 

 

 

 

 

 

Subscapularis

Subscapularis

Steps for doing:

 

1.The coloured part is being stretched.

 

2.The right elbow straight and behind your head.

 

3.Hold the elbow with left hand ,thumb facing behind.

 

4.Control the stretch with the head ,push behind.

 

 

 

 

 

 

 

 

supra spinatus

Supra Spinatus

 

Steps for doing:

 

1.The coloured part is being stretched.

 

2.The right palm facing behind.

 

3.Elbow abuts the body.

 

4.Move hand  in upward direction & towards left for better stretch.

 

 

 

 

 

teres major

Teres Major

 

Steps for doing:

 

1.The coloured part is being stretched

 

2.Right upper limb facing above, palm facing the sky.

 

3.Hold the elbow with left hand, with thumb facing up

 

4.Pull upwards and forward

 

 

 

 

 

 

upper trapezius

Upper Trapezius

 

Steps for doing:

 

1.The coloured part in being stretched.

 

2.Sit on a couch.

 

3.Hold your right hand behind your body.

 

4.Pull your head towards left and forward.

 

5.Tuck your chin towards chest.

 

6.Head rotated towards right

 

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