Exercise that will help to overcome pain in the shoulder

, medical expert
Last reviewed: 19.10.2021

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Thrust to the face with external rotation

Strengthen the muscles of the shoulders with a new version of the classic exercise.

If you have suffered from shoulder pain in the past or want to avoid this problem in the future, this exercise is for you. This is a unique movement - you pull your hands to yourself, while rotating them up. It is aimed at especially vulnerable skapular muscles, which stabilize the shoulder joints. Try this exercise once or twice a week at the end of the workout on the upper body.

  • Benefits

You will strengthen your posterior deltoid muscles and lower trapezius muscles. Your shoulder blades will be pulled back and down.

  • How to Exercise

Attach the rope to the rope on the top block and take the ends of the rope in each hand, palms facing each other, and thumbs on you.

Step back a few steps from the block until your hands are straightened out in front of you and you feel the tension in the cable.

Pull the rope to your eyes so that your hands are at the level of the ears. You must take the classic pose for heavyweights called "pose of double biceps".

Let your hands slowly straighten before you.

  • Advice from our experts

Lifting too heavy weights can badly affect your balance and technique. Start with two sets of 15-20 repetitions. When it becomes easier for you to do the exercise, add weight and reduce the number of repetitions (however, performing at least 8 per approach).

trusted-source[1], [2], [3], [4], [5]

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