Exercises to relax shoulder muscles

When we stretch or twist our neck, we can clearly feel the stiffness and soreness in our shoulders, and sometimes they even feel hot. If you want to relax your shoulder muscles, you can choose upright front raises. You can choose dumbbells or barbells that suit your arm strength. The second is barbell upright rowing and Scott raises. These are more professional fitness relaxation movements. If you really want to learn how to do them, it is best to watch the specific video explanation, because you may cause other injuries due to incorrect exercise methods.

The first exercise is the upright front raise. You can choose dumbbells for this exercise, of course, you can also choose a barbell, depending on your preference. Stand naturally with your feet shoulder-width apart, hold the barbell or dumbbells with both hands and place them on your legs, with your hands shoulder-width apart, and slowly lift the barbell or dumbbell upward and forward until it is parallel to the ground and stay there for two seconds, then slowly put it down and return to the starting position. Generally, do three sets, about 12 to 15 reps in each set.

The second exercise is the barbell upright rowing. This exercise is a comprehensive exercise with the help of a barbell. The shoulder muscles can be exercised. Everyone stands naturally with their legs, and holds the barbell with the backs of their hands facing forward. The distance between the hands should be narrower than the shoulders. Slowly lift the barbell with both hands close to the body, and the elbows should be slightly higher than the hand position. When the barbell is raised in front of the neck, pause for two seconds, and then slowly put it down and return to the starting position. Generally, three sets are required.

Another exercise is the Scott raise, which can exercise the anterior deltoid. This exercise can be done while sitting on a stool or standing. Hold two dumbbells in front of the abdomen, bend the elbows 90 degrees, with the backs of the hands facing outwards and the palms facing each other. At the beginning, lift the elbows to both sides and slowly lower the center of gravity. When the elbows are parallel to the shoulders, stay for two seconds, and then slowly return to the starting position. Generally, three sets are required. If the pause time can be longer, it will be better and the stimulation will be greater.

Shoulder flexion: Lie flat on the bed, straighten your left upper arm, and support your right elbow with your left hand. Without using any force with your right hand, use your left hand to raise your right limb to the maximum angle possible and maintain this angle for 1 minute. Then change hands. Lateral external rotation of the shoulder joint: Lie flat on the bed. The right elbow is flexed 90° and held close to the side of the body. Use a wooden stick in your left hand to support your right palm. While keeping your right elbow close to your side, push your right hand outward as far as you can. When you reach your maximum limit, maintain this position for 1 minute. Then switch hands and perform shoulder abduction: Lie flat on the bed, hold a wooden stick in front of the body with both hands, push the left hand to the right hand, so that the right upper limb sticks to the bed, and the shoulder joint is extended. When it reaches the maximum limit, maintain it for 1 minute. Then change hands.