We have prepared a series of exercises aimed at working the shoulder joint.
They are exercises designed especially to be performed at home since you will only need material that you can find at home: a broomstick and a belt or towel.
The objectives are two:
give the shoulder mobility to maintain range of motion
reinforce the rotator cuff to maintain stability
Before starting the routine and to become aware of our body, it is important to do a simple breathing exercise while lying on the floor on a towel or mat.
Place your hands on your stomach and close your eyes.
Take 10 slow, deep inhalations and exhalations while noticing how your stomach rises and falls with them.
Once connected we can proceed with the exercises that we describe below.
Instructions:
Perform the exercises gently, breathing in rhythm to generate medium tensions without forcing at any time.
None of the exercises should cause pain.
Whether you have discomfort or an injury or what you want is to keep them active, you can follow this guideline.
General Instructions:
Bend your knees slightly to keep your back straight and maintain a breathing rhythm during execution.
Specific Instructions:
Mobility exercises:
Perform 10-15 repetitions within a painless range of motion and at a slow speed.
Isometric strength exercises:
Keep the elbow bent at 90º and hooked to the trunk at all times.
Shoulder aligned with the door frame.
Press your hand against the frame for 5” while exhaling slowly through your mouth and rest for 5” while breathing in through your nose, performing 10 repetitions.
Practice these exercises 1 or 2 times a day, adapting the intensity of the exercises to your abilities, remember that they should not cause pain at any time (without tension in the stretches).