图示介绍如何锻炼你的肩关节shoulder exercises

a) Shoulder exercise kaudmann

1- Pendulum exercise for shoulder:
Bend your knee and belly little front and hold a table with one hand and lean other hand freely shown on picture.Shake your free arm a)forward and back b) left and right c) roundings without move your elbow.

http://www.painexercises.net/userfiles/image/shoulder-kaudmann-exercise1.gif

2-Climbing exercise:
your face looking to wall, your arm straight, move your fingers on the wall without bending your body.Do the same exercise while turning your side to the wall. And Do same exercise with your other hand.

http://www.painexercises.net/userfiles/image/shoulder-kaudmann-exercise2.gif

3-Soulder elevation exercise:
Free your arms to the sides while you are on a standing position lift your shoulders and take deep breathe, give your breathe while bringing down your shoulders.Do same shoulder exercise while holding 1 kilo weights on your hands.

http://www.painexercises.net/userfiles/image/shoulder-kaudmann-exercise3.gif

4-Freeyour arms, Move your shoulder from forward to back and back to forward.

http://www.painexercises.net/userfiles/image/shoulder-kaudmann-exercise4.gif

b)shoulder rom exercises

1- on a standing  position take a long stick
a) while stretcing your elbow move up and down  the stick.
b)Do same movement while stick is on your back.

http://www.painexercises.net/userfiles/image/shoulder-rom-exercise1.gif

2- While you tun your side to the wall, put your hands to the wall , inside of your hands must see the wall. while your arm straight raise your hands.Stretch your body from the last point that inside of your hands touces the wall.

http://www.painexercises.net/userfiles/image/shoulder-rom-exercise2.gif

3-While lieing on your back do not raise your elbow and put your arms besides.Raise your hands to the air. Make your elbow 90 degree angle. On this position without raising your elbow, first inside of your hands tocues the floor than outer side of your hands touches sgown on te picture.

http://www.painexercises.net/userfiles/image/shoulder-rom-exercise3.gif

c) Stretching the pectoral and intercostal muscles

1-Lie down on your back. Engage your hands back of your head.Push your hand to up side without raising your elbow.Count till 10 then release.You can do this shoulder exercise with a pillow under your back.

2-Sit on a chair with staright back.Engage your hands back of your head and stretch to the back.count till 10 then release.

http://www.painexercises.net/userfiles/image/shoulder-exercise-pactoral-interkostal.gif

3- go to a corner while your face looks to the corner of the wall raise your arms put to the wall. stretch your body to the wall without raising your heels.
4- goto a door, raise your arms and put your hands up of the door then stretch your body without raising your heels

.http://www.painexercises.net/userfiles/image/shoulder-exercise-pactoral-interkostal2.gif

d) streching shoulder and ridge muscles.

1-Lie on your face and put your arms near your hip.Wihout changing position try to raise your shoulder.

2-lie on your face put your hands up of your head straightly. try to raise your arms withour moving your head and chest.

http://www.painexercises.net/userfiles/image/shoulder-ridge-exercise.gif

3-While lieing on your face put your hands next of your head.try to raise your hand wit your elbow and shoulder without moving your chest and head.

4-Lie on your face. Engage your hands on your hips.try to move your hannds without bending your elbow.

http://www.painexercises.net/userfiles/image/shoulder-ridge-exercise2.gif

e) stretching and releasing  exercises for shoulder

1-sit straight.Engage your hands  on your chest level wile your arms parallel to the floor.Push your hands eachother.count till 10 then release 5 seconds.Do same soulder exercise on your chin leve and forehead level.

http://www.painexercises.net/userfiles/image/shoulderexercises.gif

2-at the same position try to unchain your hands.

 http://www.painexercises.net/userfiles/image/shoulderexercises2.gif