- 5 days ago
- 1 min read
Hey everyone! Today, we're diving into some cool exercises to strengthen our shoulder muscles. These exercises don't just help with shoulder pain but can also tackle neck pain, headaches, and even fix something called a neck hump. The focus here is on the Mid-Trapezius Strengthening exercise, which targets the shoulder joint specifically.
Level 1 of the Mid-Trapezius Strengthening exercise starts with lying on your stomach, arms by your sides, and palms facing up. You'll squeeze your shoulder blade towards your spine, keeping your hand on the ground. Hold this position for 3 breaths, then repeat it 3 times on each side. If lying on your stomach feels uncomfortable, you can use a pillow for support.
As you progress to Level 2, things get a bit trickier. You'll still be lying on your stomach, but now you lift your palm just a tiny bit off the ground while maintaining the shoulder blade squeeze. Hold for 3 breaths, then lower your arm back down. Repeat this 3 times on each side. It's crucial to maintain the correct shoulder blade position throughout the exercise.
Levels 3 and 4 add more challenges. In Level 3, you reverse your hand position while keeping the shoulder blade position correct. Then, in Level 4, you add arm movement, making small circles while keeping the shoulder blade in the right position. These exercises might seem tough at first, but with practice, they'll help make your shoulders stronger and healthier. Keep at it!
For more in-depth guidance and additional exercises to address shoulder and neck issues, check out the comprehensive guide in the book "Top 3 Fix" today!
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