Shoulder next level program
These exercises are a little more demanding for both the neck and shoulders, but are easy to carry out for most people. Feel free to use a ½ liter water bottle in your hands as a weight. The exercises are done 10 times each. When you have finished one round, you may take another round. You will experience good effects from the training if you exercise three times a week for 2-3 weeks.
Shoulder next level program
The program takes approx. 6 minutes. Do the exercises 10 times each, preferably spending 4-5 seconds on each repetition. Finally, stretch the chest, 2 times on each side, hold for 15 seconds. Repeat the entire program one round.
Exercise 1, Shoulder Rolls
How: Draw large circles with your shoulders. Roll the shoulders forwards, upwards, backwards, downwards and then back to the starting position in a fluid motion. Proceed directly with a new repetition without stopping.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
How often: 2 times a day.
Exercise 2, Bent over row
How: Hold a bottle in each hand and stand about shoulder-width apart with your feet. Lean forwards and let your arms hang down towards the ground. Pull the bottles up towards the lower part of the chest, pull the shoulder blades tightly together and slowly lower again.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
How often: 2 times a day.
Exercise 3, Shoulder Abduction
How: Stand upright with your arms by your sides. Raise both arms straight out to the side and up toward the ceiling. Lift the arms as high as you can, but stop if it is too painful or difficult.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
How often: 2 times a day.
Exercise 4, Sitting shoulder outward rotation
How: Sit on a chair and place your elbow abducted ca. 60 degrees on the back of the chair or on a desk. Pull the bottle upwards and lower slowly again. Keep the elbow in contact with the support.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
How often: 2 times a day.
Exercise 5, Chest Stretching
How: Stand with your side to a door frame, wall bars or similar. Stretch your arm and place your forearm against the door frame at head height. Slowly turn your body away from the door frame until you feel your chest muscles stretching..
Durations: 15 seconds on each arm.
How many times: 2.
How often: 2 times a day.