Shoulder exercise

1.

Towel Pull

[kM+s gksdj rkSfy;s dks nnZ okys gkFk

esa ij ls idM+s uhps dej ls nwljs
Nksj dks fcuk nnZ okys gkFk ls
idM+s fQj rkSfy;s dks ij dh vksj
[khapAs 10 lsd.s M rd ij dh vksj
[khapAs 10 lsd.s 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 Climbing

nhokj dh vksj eqgaW j[kdj [kM+s gks]

mlds ckn viuh vaxqfy;ksa dks
nhokj esa ij 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 igqWp
a
tk;s rks mlh fLFkfr esa 10 lsd.s 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 >qdAsa 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 Crossover

nnZ okys gkFk dks lhus ds vkxs

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

5.

Front Stretch

nnZ okys gkFk dks nwljs da/ks ds ij

j[kdj dqguh dks ihNs dh vksj
nck;sAa tc rd fd da/kks esa f[kapko
u eglwl gksA 10 lsd.s M rd nck;sa
j[ksAa

6.

Back Stretch

nnZ okys gkFk dks ij mBkdj flj

ds ihNs ys tk;sAa nwljs gkFk ls
dqguh dks uhps dh vksj nck;s]a tc
rd fd da/ks esa f[kapko u eglwl
gksA 10 lsd.s M rd nck;sa j[ksAa

7.

Blade Squeeze

dqguh ij nksuksa gkFk dks eksMd

+ j
nksuks dqguh dks ihNs dh vksj ys
tk;sAa ftlls nksuksa da/ks ikl esa vk
tk;sAa 10 lsd.s 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 lsd.s M rd
nck;sa j[ksAa mlh rjg nhokj dh
vkxs [kM+s gksdj dqguh ls nhokj dks
nck;s]a 10 lsd.s M rd nck;sa j[ksa
fQj da/ks ls nhokj dks bl izdkj
nck;sa fd nhokj dks tSls /kdsy jgsa
gksA 10 lsd.s M rd nck;sa j[ksAa