Shoulder Exercises
Scapular Retraction
- Starting position: Sit or stand upright, arms relaxed.
- Movement: Gently pull shoulder blades back and down, hold 5–6 seconds, release. 2–3 sets × 8–12 reps.
- Target: Stabilizes shoulder blades.
Shoulder Circles
- Starting position: Stand relaxed.
- Movement: Circle shoulders forward and backward, 10–15 reps in each direction.
- Target: Warm-up and mobility.
Doorway Pec Stretch
- Starting position: Stand in doorway, arm at 90-degree angle against frame.
- Movement: Slowly rotate body away until you feel chest stretch, hold 15–30 seconds. Switch sides.
- Target: Releases chest muscles, keeps shoulder joint relaxed.
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