Fitness bar exercise method, prepare a 1-1.2m long fitness bar or homemade straight wooden stick.
FS-1 Shoulder Flexion Exercise
1.Standing position, feet shoulder-width apart, hands down palms down holding the fitness bar, spacing about 40-60 cm.
2.Raise your arms upwards over your head and maintain your posture at the highest point you can reach.
3, pay attention to keep the torso straight, both elbows straight, do not lean back or bend the elbow.
4.Practice with 1-2 sets of 10 reps per day, insisting on 5 seconds each time.
FS-2 shoulder extension exercises
1.Standing position, feet shoulder-width apart, holding the fitness bar behind your hands, about 40-60 cm apart.
2. Extend your arms backwards to bring the bar away from your body and maintain your posture at the farthest point you can reach.
3, pay attention to keep the torso straight, both elbows straight, do not drive forward or bend the elbows.
4.Practice with 1-2 sets of 10 reps per day, insisting on 5 seconds each time.
FS-3 Shoulder joint external rotation exercises
1.Supine position, bend both elbows 90 degrees, so that the upper arm naturally on the bed, forearm and body perpendicular, hands palm up to hold the fitness bar, the spacing and shoulder width.
2, the healthy side of the arm force, with the help of the fitness bar to the affected side of the arm outward, and in the most lateral point that can be reached to maintain the position of immobility.
3, pay attention to keep the upper arm and elbow joints do not move, always stick to the sides of the body.
4.Practice with 1-2 sets of 10 reps per day, holding for 5 seconds each time.
FS-4 Shoulder internal rotation exercises
1.Standing position, the healthy side arm from the head back to behind, and hold the end of the fitness bar, then the affected side arm through the waist back to behind, hold the other end of the fitness bar.
2, the healthy side of the arm force, pull upward fitness bar, and at the highest point can reach to maintain the posture of immobility.
3, pay attention to keep the torso straight, hold hands tightly, do not drive forward or take off hands.
4.Practice with 1-2 sets of 10 reps per day, holding for 5 seconds each time.
FS-5 Shoulder abduction and adduction exercises
1.Standing position, feet shoulder-width apart, hands down palms up holding the fitness bar, spacing about 40-60 cm.
2.When practicing abduction, push the affected arm outward with the help of the bar and maintain the position at the most lateral point that can be reached.
3.When practicing abduction, the healthy side of the arm force, with the help of fitness bars will be affected side of the arm pulled inward, and in the most medial point that can be reached to maintain the posture.
4, pay attention to always keep both elbows straight.
5.For the exercise, 1-2 sets of 10 reps per day, each time holding the abducted and adducted position for 5 seconds respectively.
FS-6 scapular active mobility exercises
1.Standing position with feet shoulder-width apart and shoulders naturally dropping.
2.Try your best to shrug your shoulders upward and maintain the position without moving.
3.Try your best to pinch your shoulders backwards, like you want to put the two scapulae together, and maintain your posture.
4.Try your best to extend your shoulders downward, as if you want to put the two shoulder blades in your pockets, and maintain your posture.
5, pay attention to always keep the torso straight, do not drive forward or lean back.
6.For the exercise, 1-2 sets of 10 reps each day, holding each position for 5 seconds each time respectively.
FS-7 pectoral muscle stretching exercises
1.Stand facing the doorway or corner with your feet shoulder-width apart and your hands slightly above your head, holding on to the door frame or wall.
2.Tilt the body forward until there is a pulling sensation in front of the pectoral muscles or shoulder joints and maintain the posture immobile.
3, pay attention to keep the trunk straight, do not bend over.
4.For the exercise, 1-2 sets per day, 3 times per set, insist on 15-30 seconds each time.
FS-8 biceps stretching exercises
1, standing facing the wall, the body is about 15-20 cm from the wall, the affected side of the arm lateral raise, and make a palm-down fist against the wall.
2, rotate the body to the healthy side until the biceps or upper arm in front of the pulling sensation and maintain the posture immobile.
3, pay attention to keep the affected elbow joint straight.
4, the exercise, 1-2 sets per day, each set of 3 times, each time adhere to 15 seconds.