SHOULDER AND BACK BEGINNER

THERE ARE MANY SHOULDER BLASTING WORKOUT. I'LL RECOMMEND YOU 13 EXERCISES THOSE WILL HELP YOU IN DEVELOPING SHOULDER AND BACK  IN BEGINNER STAGE.

IF YOU PRACTICE THOSE DAILY....YOU'LL GET A GREAT BENEFIT.. MAINTAIN THE FOLLOWING EXERCISE AS GIVEN BELOW:

1. JUMPING JACKS:

Let's your feet together and your arms by your sides,then jump up your feet apart and your hands  overhead..

Return to the start position, then do the next rep.This exercise gives you a full body workout  and works all your large muscles group.

You have to do it at least 30 times...


2. ARM RAISE:

You have to stand straight. Extend your arm straight forward at shoulder height. Raise your arms above your head. Return to the start position and repeat. Do at least 10 times.

3. SIDE ARM RAISE: 

You have to strand straight. Raise your arms to the side at shoulder position and put them down. Repeat this process at least 10 times.

4. ARM CIRCLES CLOCKWISE:

You have to stand straight. Keep your hand straight to Side at shoulder position. Move arms clockwise. Do this exercise as fast as you can. Do this atleast 5 times.
This is helpful for deltoid muscle.

4. ARM CIRCLES CLOCKANTIWISE:

You have to stand straight. Keep your hand straight to Side at shoulder position.  Move arms anticlockwise. Do this exercise as fast as you can. Do this atleast 5 times. This is helpful for deltoid muscle.

5. CHILD POSE:

Start with your knees and hands on the floor. Put your hands a little forward, widen your knees and put your toes together. take a breathe then exhale and sit back.

Try to make your hip touch your heels. relax your elbows, make your forehead touch the floor and try to lower chest close to the ground., hold this position for few seconds.

keep your arms stretched forward as you sit back.


6. RHOMBOID PULLS:

Stand with your feet shoulder width apart.

Raise your arms parallel to the ground, and bend your elbows. pull your elbows back and squeeze your shoulders..

Repeat this exercise for 15 times..


7. KNEE PUSH-UPS:

Start in the regular push-up position, then let your knees touch the floor and raise your feet up off the floor.

Push your body up and down.

Do this exercise at least 12 times.


8. ARM SCISSORS:

Stand upright with your feet should width apart.

Stretch your arms in front of you at shoulder height with one arm overlap the other in the shap[e of thew letter 'x' and then spread them apart.

Switch arms and then repeat the exercise.


9. RECLINED RHOMBOID SQUEEZES:

Firstly, you have to sit on the floor and bent your knees. slightly lean your upper body back..

Stretch your arms in front of you, then pull your elbows back to make your elbows at a 90 degree angle and squeeze your shoulders.


10.PRONE TRICEPS PUSH UPS:

Lie on thew floor.. place your hands under your shoulder and your elbows bent. Slightly raise your chest up and then go back to start position.

Repeat this exercise for 12 times..


11. CAT COW POSE:

Make a pose like cat. Then take a breadth and make your belly fall down, shoulders roll back and head come up towards the celling.

As you exhale , curve your back upward and let your hand come down. repeat the exercise for 15 times.


12. SIDE-LYING FLOOR STRETCH LEFT:

Lie on the floor. Your right side with your right knee slightly bent in front of you and your left leg stretched behind the right leg.

Straighten your left arm over your head and gently pull on your left wrist to stretch the left side of your body.

Hold this position for few seconds.


13. SIDE-LYING FLOOR STRETCH RIGHT:

Lie on the floor. Your left side with your left knee slightly bent in front of you and your right leg stretched behind the left leg.

Straighten your right arm over your head and gently pull on your right wrist to stretch the right side of your body.

Hold this position for few seconds.

FOLLOW THIS EXERCISE. PRACTICE DAILY FOR 30-40 MINUTES. IF YOU WANNA GET  GOOD BENEFIT, YOU HAVE TO WORK HARD UPON IT.

SO DO HEALTHY, STAY HEALTHY!!!