If you are stooping, give up your exercise program on the upper body and do the shoulder exercises below, 3 days a week for 4 weeks. Do 2 sets of 12 reps of each shoulder exercise. At the end of the program, continue to do these exercises from time to time. If you have chronic shoulder pain, consult an orthopedist or a physiotherapist who specializes in sports injuries.
Stretching for the adductor muscles of the shoulder
Lie on your back on the floor, your legs are bent at the knees, raise your right hands perpendicular to the floor. Without bending your back, slowly take your hands straight back and put them on the floor. The humerus should lie on the head. Lock in this position for 20-30 seconds.
Stretching for pectoral muscles
Face the wall and place your right palm on it. The brush is turned to the right side. Without taking your hands off the wall, turn the body to the left, moving only with your legs, but not with your shoulders and hands. When you feel the tension in the pectoral muscles, stop for 20-30 seconds.
Progression: If you are flexible enough to perform an exercise with the body parallel to the wall, rotate the brush at an angle of 30 degrees, then 15 degrees.
Stretching on the knees
Get on your knees before the fitball, put your left hand on the ball, and the other hand on the floor. Move your left hand forward until you feel a slight stretch. Fix for 20-30 seconds and repeat with your right hand.
T-position on fitbole
Take a dumbbell for 1-2.5 kg and lie on your stomach on a fitball. The back is straight, the chest does not touch the ball, the hands are lowered, the palms look forward. Keep the shoulder blades apart and spread your hands to the sides so that your torso will take the T-shape. Lock in this position, then return to the starting position.
Lifting dumbbells on an incline bench
Lie on your stomach on an incline bench, take dumbbells and lower your arms, thumbs look forward. Raise the dumbbells in front of you at an angle of 45 degrees, hands almost parallel to the floor. Your hands should take a V-shape. Lock in this position, then lower the dumbbells.
Spinning hands outward kneeling
Step on your knees, on the left side of the block, place a small rolled towel under your left armpit.
Take in the left hand the handle of the cable on the lower block. First hold the handle at the level of the navel, then pull the handle to the left. Fix and return to the starting position. Finish the approach, then repeat the movement with the other hand.
Stand on the left side of the block. Tear the right foot off the floor and take the handle of the rope in the right hand. Pull the cable up and diagonally to the body, while turning the thumb to the right so that at the top of the movement your arm is straight and located to the right of the shoulder. Reverse in reverse order to return to the home position. Then repeat with the other hand.
Raising the arms to the sides in a standing position
Stand between the two blocks of the crossover and take the left handle with your right hand and the right handle with your left hand. Spread your arms out to the sides. Lean back and pull the handles down and diagonally to the body, while pulling the blades. Fix, then return to the starting position.
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