Exercises to Improve Shoulder Extension

Having an excellent shoulder extension is essential to perform at best many of the normal daily actions and to be able to practice various sports including swimming, tennis or golf or disciplines such as Crossfit.

Poor shoulder mobility, on the other hand, can limit athletic performance and cause injuries or minor injuries. That's why taking the time to strengthen and stretch the muscles that aid in shoulder flexion is critical.

These are the best exercises to do it.

, increases shoulder mobility, strengthens the upper back and triceps, and stretches the biceps.

  • Wrap an elastic resistance band around a pole or other sturdy object at hip height.
  • Stand in front of the pole with one end of the resistance band in each hand and your hands at your sides.
  • Stand far enough away from the anchor point so that the band is under tension.
  • Keeping your arms straight, stretch them back as far as possible, while squeezing your shoulder blades as well.
  • Pause for a second, then return to the starting position.
  • Perform one to three sets of 10 to 20 repetitions.
and aims to build strength and mobility in the shoulders and improve extension by stretching the anterior deltoid muscles on the front of the shoulders.

To ensure that it gives the desired results and that it does not cause injuries or injuries, perform all movements slowly and end the stretch phase if you start to feel pain.

  • Sit with your knees bent and feet flat on the ground.
  • Place your palms about 12 inches behind you and slightly wider than your hips.
  • Keep the fingers pointed away from the body.
  • As your shoulders become more open, point your fingers behind you to improve the stretch.
  • Lift your hips so they are in line with your knees.
  • Make sure your shoulders are aligned with your wrists.
  • Keep the chest open and squeeze the shoulder blades at the same time.
  • Remain in this position for a few seconds.
  • Begin rocking forward gently and then return to the neutral position.
  • Repeat several times, then lower your hips to the floor.
  • Repeat the exercise one or two more times.
and thoracic and strengthen the upper back and triceps.

  • Stand upright, with your feet hip-width apart.
  • Bring your hands behind your hips and interlace your fingers. If you cannot grasp your hands comfortably, help yourself with a towel, yoga strap, or resistance band.
  • Stretch your arms so that your hands come up from your buttocks, as far as possible.
  • Tighten the shoulder blades at the same time.
  • Hold the position for a minute, then relax.
  • Repeat, changing the grip so that the fingers snap together in the opposite direction. If using a towel or strap, simply repeat.
or a chair, with your feet firmly on the ground and a dumbbell in each hand.
  • Bring the dumbbells to shoulder height and turn your palms forward.
  • Push the dumbbells towards each other, reaching to extend the arm almost completely.
  • Slowly return to the starting position.
  • throughout the year.
  • When the arms reach shoulder height, stop for a few seconds and then slowly return to the starting position.
  • or a stick and hold it in front of you.
  • Then pass it behind your body, without bending your arms.
  • Repeat the movement a few times until you feel you can no longer perform the movement without bending your arm.
  • To make the exercise more difficult, you can keep your hands inside the stick.
  • for neck pain.

    These instead are the exercises to thin the arms.

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