Shoulder exercise

1. Towel Pull[kM+s gksdj rkSfy;s dks nnZ okys gkFk esa Åij ls idM+s uhps dej ls nwljs Nksj dks fcuk nnZ okys gkFk ls idM+s fQj rkSfy;s dks Åij dh vksj [khapsA 10 lsds.M rd Åij dh vksj [khapsA 10 lsds.M rd uhps dh vksj [khaps j[ksaA blds ckn rkSfy;s dks nwljh vksj da/ks esa j[kdj mi;qZDr O;k;ke dkss nksgjk;saA

2. Wall Climbingnhokj dh vksj eqgaW j[kdj [kM+s gks] mlds ckn viuh vaxqfy;ksa dks nhokj esa Åij dh vksj pyk;saA rc rd pykrs jgsa tc rd da/ks esa f[kapok u eglwl gksA tc ,d ckj vjudj da/kk nhokj ds fudV igqWap tk;s rks mlh fLFkfr esa 10 lsds.M rd [kM+s jgas ftlls cjkcj da/ks esa f[kapko eglwl gksA mlds ckn /khjs&/khjs vaxqfy;ksa dks uhps yk;saA

3. Pendulum Exercise [kMs+ gksdj FkksM+k lk >qdsaA blds ckn nnZ okys gkFk ls gok esa xksyk cuk;saA igys NksVk xksyk cuk;sa fQj cM+k xksyk cuk;saA blds ckn gkFk dks vkxs dh vksj ys tk;sa vkSj ihNs dh vksj ys tk;saA

4. Front CrossovernnZ okys gkFk dks lhus ds vkxs j[kdj fcuk nnZ okys gkFk ls dqguh dks vanj dh vksj lhus dh rjQ nck;saA 10 lsds.M nck;sa j[ksa tc rd ds da/ks esa f[kapko u eglwl gksA

5. Front StretchnnZ okys gkFk dks nwljs da/ks ds Åij j[kdj dqguh dks ihNs dh vksj nck;saA tc rd fd da/kks esa f[kapko u eglwl gksA 10 lsds.M rd nck;sa j[ksaA

6. Back StretchnnZ okys gkFk dks Åij mBkdj flj ds ihNs ys tk;saA nwljs gkFk ls dqguh dks uhps dh vksj nck;sa] tc rd fd da/ks esa f[kapko u eglwl gksA 10 lsds.M rd nck;sa j[ksaA

7. Blade Squeezedqguh ij nksuksa gkFk dks eksM+dj nksuks dqguh dks ihNs dh vksj ys tk;saaA ftlls nksuksa da/ks ikl esa vk tk;saA 10 lsds.M rd nksuksa da/kks dks ihNs dh vksj nck;sa j[ksaA

8. Isometric Exercise

nhokj ds vkxs [kM+s gksdj gFksyh ds vxys fgLls] fiNys fgLls ls nhokj dks bl rjg nck;sa tSls nhokj dks f[kldk jgsa gksaA 10 lsds.M rd nck;sa j[ksaA mlh rjg nhokj dh vkxs [kM+s gksdj dqguh ls nhokj dks nck;sa] 10 lsds.M rd nck;sa j[ksa fQj da/ks ls nhokj dks bl izdkj nck;sa fd nhokj dks tSls /kdsy jgsa gksA 10 lsds.M rd nck;sa j[ksaA