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Arm & Shoulder Exercises

Arm Exercises

1.With arms formatting a W, lean Backward until stretch is felt. Hold for 10 seconds. Slide arms up to from a V and repeat the stretch.
2.Pull arm across chest until stretch is felt. Hold for 10 counts. Repeat with other arm.
3.With arms overhead, hold the elbow of one arm. Gently pull the elbow behind the head. Creating the stretch. Hold for 10 counts. Repeat with other arm.
4.Pectorals stretch: keep hand on wall at shoulder level and bring body forward.
5.Posterior joint capsule strech:keep hand on wall at shoulder level and bring your body forward and keep elbow straight.
6.Stand straight keep hand straihgt in level of shoulder palm facing downward and bend your palm towards ground with other hand.
7.Stand straight keep hand straight in level of shoulder palm facing upward and bend your palm towards ground with other hand.

Shoulder Exercises

1.Front raise: beginner without weight, lift hand in the level of shoulder mild bend at elbow.
2.Lateral raise: lift hand outward in level of shoulder, mild bend at elbow.
3.Shrugs: raise shoulder up & hold for 10 counts mild bend at elbow.

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