Shoulder Joint Exercises

These exercises involve three basic shoulder movements, each performed six times.

1. Rotation 

1. Sit in Sukhasana (Easy Pose) or Samasthiti (standing position).
2. Raise both arms to your sides, keeping them straight with your palms facing down.
3. Gently hold your shoulders with your hands.
4. Slowly and rhythmically, rotate your shoulders in a clockwise direction six times.
5. Reverse the direction and rotate your shoulders counterclockwise six times.

2. Strokes

1. Start in Samasthiti asana  (standing position).
2. Take a small forward step with your left leg.
3. Keep your hands in chin mudra, with your thumb and index finger touching together and the other three fingers extended.
4. Place your left hand slightly forward and your right hand slightly backward.
5. Swing your arms forward from your shoulders in a slow and rhythmic stroke, repeating six times.
6. Switch your forward step to your right leg.
7. Perform a slow and rhythmic backward stroke, swinging your arms in the opposite direction, repeating six times.

3. Skipping

1. Start in Samasthiti asana  (standing position). Keep your legs approximately 1-2 feet apart and your hands in chin mudra.
2. Raise both arms at the shoulder joint.
3. Swing your arms forward in a slow and rhythmic motion while simultaneously bending your knees as if skipping. Repeat six times.
4. Reverse the direction and swing your arms backward in a slow and rhythmic motion, maintaining the same pace. Repeat six times.
5. Finally, raise and droop the shoulders six times and relax.

Benefits of Shoulder Joint Exercises

1. Shoulder movements improve flexibility and increase the range of motion in the shoulder joints.
2. Regular shoulder exercises help alleviate shoulder pain and reduce stiffness.
3. Engaging in shoulder movements strengthens the muscles surrounding the shoulders, promoting better posture.
4. Strong and flexible shoulders reduce shoulder injury risk and improve upper body strength.
5. Shoulder movements enhance sports performance by improving throwing, swinging, and lifting capabilities.
6. Incorporating shoulder movements into relaxation practices helps relieve tension and stress in the upper body.
7. Regular shoulder exercises contribute to better overall shoulder health and function