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SUBMIT APPLICATION
UPPER LIMB: SET №2 STRENGTHENING THE MUSCLES OF THE SHOULDER COMPLEX AND JOINT STABILIZING. initial stage

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The set consists of 5 exercises, the total duration of the set is 20:40 minutes

REQUIRED ACCESSORIES: GYMNASTIC MAT, CHAIR/STOOL, SMALL PILLOW/ROLLER, ROOM WALL, DOORWAY

GENERAL INSTRUCTIONS FOR THE SET OF EXERCISES:

  • In the initial stage of recovery: – exercises are performed in an “open kinematic chain”
  • Correct breathing: in each exercise related to muscle load and tension: inhale through the nose, exhale through the mouth, hold your breath for 5-10 seconds in accordance with the exercise instructions.
  • To achieve the maximum effect of a set of exercises, choose 4-5 exercises most convenient to perform from the general list, make the set 2 times a day, in the morning and in the evening for 4-6 weeks.

Additional Info

Upper limb pain is very common. Every person will face this problem throughout their life. This is due to the fact that a person makes a lot of active movements in the arms and shoulder girdle daily. In most cases, pain in the upper extremities is the result of excessive stress on the stabilizing structures – ligaments, tendons, joint capsules (static), and dynamic muscles, as well as a sports injury or fall, which can result in dislocation and subluxation, fractures. However, it can also occur after sudden movements in daily life, as a result of poor posture, muscle imbalance, reduced blood flow, or soft tissue imbalance. [Explore More]

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