Shoulder

The shoulder joint is one of the most flexible joints of the body. The large head of humerus sits in a comparatively small joint socket, which offers a wide range of movement. Due to this anatomy, however, the shoulder is also susceptible to injuries, which is why special attention should be paid to regular training to give the joint more stability through muscle power.

1st Reverse ButterflyThis exercise strengthens the shoulder and neck muscles. Stand shoulder-wide on a flat surface. The legs are slightly bent and the upper body is slightly tilted forward.

In your hands, hold two light weights (e.g. water bottles filled with sand), palms pointing down and elbows slightly bent. From this position, slowly move your upper arms and shoulders back as far as possible, as if you wanted to bring your shoulder blades closer together. Then also slowly and in a controlled manner return to the starting position.

5-10 repetitions. 2nd stretching of the shoulder girdlePosition yourself with your left side against a free wall surface for this exercise. The left foot also touches the wall or baseboard.

The legs are about shoulder width apart. Now move your left arm backwards until you feel a stretch in your chest and shoulder. The stretch can be increased if you actively press your upper body against the wall.

Hold this position for a few seconds, then change sides. 3 repetitions per side. 3. stretch the shoulder girdle without any aidsSit or stand upright.

Now place your right hand loosely on your left shoulder. With your left hand you then grasp your right elbow.Now, with your left hand, slowly and in a controlled manner press your right arm over your left shoulder until you feel a slight pull in your right shoulder. Hold the stretch for a few seconds and then change sides. 3 repetitions per side. More exercises can be found in the articles:

Mobilization Exercises
Stretching exercises
Exercises for the rotator cuff