How to reduce shoulder muscles

Many people have muscles, including shoulders, but some people think that shoulder muscles affect their appearance. So many people started to reduce shoulder muscles. There are many ways to reduce shoulder muscles. Some people think that it is similar to losing weight, so they start to reduce shoulder muscles according to the method of losing weight, but shoulder muscles have their own way of reducing shoulder muscles. Now let’s take a look at how to reduce shoulder muscles?

Then at this time, you need a very reasonable set of shoulder muscle stretching and relaxation methods to relieve fatigue and repair injuries. When imitating the following 9 movements, you should gradually increase the force, not do it all at once. If you feel uncomfortable, please stop immediately. Each stretch should last 3-5 minutes.

Press lightly with your left and right hands back to your back alternately

Circle exercise for shoulder muscles

Grasp the back of the head and move upward and downward

Massage the shoulder muscles with a towel

Massage the hand and shoulder muscles with both hands

Left and right hand grasping each other arm muscles downward movement

Alternate between lifting your left and right shoulders, and then pressing them down.

Both shoulders rotate 360° clockwise and counterclockwise at the same time

Arm muscle massage with both hands

Precautions

Exercising muscles and relaxing can improve our daily work fatigue and incorrect sitting posture. In fact, we should take more time to exercise and maintain the correct posture for work, life, and health are the most important.

Step 1: Stretch the thoracic spine and relax the latissimus dorsi

1 set x 60 seconds

Foam Roll – Upper Back

1 set x 60 seconds

Foam Roll – Lats

Activate shoulder function

These movements are also very helpful for improving shoulder muscle strength and stability, training the muscle groups around the shoulders, and preventing related pain.

2 sets x 8 reps: Athlete pose

Shoulder letter Y movement

2 sets x 8 reps: Athlete pose

Shoulder letter T movement

2 sets x 8 reps: Athlete pose

Shoulder letter W movement

The key point of these movements is to move the shoulder blade first and then drive the arm, rather than using the arm to drive the shoulder blade. You can notice the movement of the shoulder blades in the picture. You can do this by leaning over or using a resistance ball, an incline bench at the gym, or with weights, holding dumbbells or a bar.

Shoulder rotators

2 sets x 15 reps per side

Shoulder external rotation 30 degrees

2 sets x 15 seconds

Seated Shoulder Press

1 set x 10 reps per side

Side-lying shoulder internal rotation

1 set x 10 reps

Exercise ball shoulder curl