#EasiestShoulderExercises #EasyPhysiotherapy #InitialPhysiotherapyShoulder
#shoulder rehabilitation #shoulderexercises #Initial Exercises #Scapular exercises #shoulder mobilization #STAR technique (Scapulothoracic Advance Rehabilitation)
Theraband exercises, also known as resistance band exercises, are a popular and effective way to strengthen and tone various muscle groups. Here are some Theraband exercises for different parts of the body:
1. *Shoulder External Rotation:*
- Secure the Theraband at chest height.
- Hold one end with your hand and keep your elbow bent at 90 degrees.
- Rotate your forearm outward against the resistance.
2. *Bicep Curl:*
- Stand on the center of the Theraband.
- Hold one end in each hand with palms facing forward.
- Curl your hands toward your shoulders against the resistance.
3. *Seated Row:*
- Secure the Theraband around a stationary object.
- Sit with your legs extended and loop the band around your feet.
- Pull the band toward you, squeezing your shoulder blades.
4. *Leg Press:*
- Sit with one end of the Theraband around the sole of your foot.
- Extend your leg straight, pressing against the resistance.
5. *Clamshell (Hip Abduction):*
- Lie on your side with the Theraband around your thighs.
- Keep your feet together and lift your top knee against the resistance.
6. *Lateral Raise:*
- Stand on the Theraband with feet shoulder-width apart.
- Hold one end in each hand and lift your arms laterally against the resistance.
7. *Tricep Extension:*
- Hold one end of the Theraband overhead.
- Bend your elbow and lower your hand behind your head, then extend your arm against the resistance.
8. *Squats:*
- Stand on the Theraband with feet shoulder-width apart.
- Hold one end in each hand at shoulder height.
- Squat down, keeping tension on the band.
Remember these general guidelines:
- Start with a light resistance band and gradually progress to higher resistance.
- Perform exercises in a controlled manner, focusing on form.
- Do 2-3 sets of 10-15 repetitions for each exercise.
- Consult with a fitness professional or healthcare provider, especially if you have any existing health conditions or concerns.
These exercises can be adapted to different fitness levels by adjusting the band's resistance or modifying body positioning.
#SICK scapula syndrome (Scapular malposition, Inferior medial border prominence, Coracoid pain and malposition, Dyskinesia on scapular movements)
कंधे की सबसे आसान कसरत
Shoulder physiotherapy is basis of shoulder treatment in most of the cases.Most of the shoulder problmes can be treated with guided shoulder rehablitation and physiotherapy program. This video demonstrates the first exercises to be started either you follow a conservative treatment or after any surgical intervention . Sometimes you can do shoulder physiotherapy even without moving the shoulder .Hence it is very pertinent to be working on your core stablization.
#कंधे की आसान कसरत.
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