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SUBMIT APPLICATION
UPPER LIMB: SET №3 STRENGTHENING THE MUSCLES OF THE SHOULDER COMPLEX AND JOINT STABILIZING. mid stage

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The set consists of 6 exercises, the total duration of the set is 34:48 min

REQUIRED ACCESSORIES: SWEDISH STAIRCASE/DOOR HANDLE/RAILING, STOOL/CHAIR, ELASTIC BAND/TERABAND

GENERAL INSTRUCTIONS FOR THE SET OF EXERCISES:

  • In the intermediate stage of recovery: a set of Rockwood exercises + supplements.
  • IN THE MID STAGE OF RECOVERY: ROCKWOOD EXERCISES + ADDITIONS.
  • THE EXERCISES ARE PERFORMED WITH THE HELP OF TERABAND. Colors of teraband indicate the intensity of the stretching of the rubber and the stiffness of its resistance. So in ascending order – yellow, red, green … etc. red or green color is recommended for this set
  • 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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