Скачать или смотреть Monday Motivation: Frozen Shoulders (Part-2)

Kandhon ke dard ko nazarandaaz mat kijiye. Frozen shoulder ek aisi problem hai jisme aapke kandhe bahut stiff ho jate hai causing pain and lack of mobility.
Jaise ki meine apne last video mei bhi bataya tha, ye problem aksar housewives aur older woman in their 40s ko hota hai.

Womens mei pain threshold kaafi high hota hai, isliye hum aksar minor discomfort jaise shoulder pain ko ignore kar dete hain. Agar aapko dard hai, toh doctor ka appointment zaroor lijiye aur saat hi saat exercises karte rahe taaki aapki body older age mei bhi tanduroost aur flexible rahe.

Toh aaj mei leke aayi hu aise exercises joh aap gharpe bhi karte sakte ho. Chaliye start karte hai.

First exercise ko kehte hai Angel wings. Iss exercise ko karnse se aap apne back muscles ko mazboot bana sakte hai aur apne neck, shoulders aur core muscles ko ek accha stretch bhi milta hai.

Iss exercise ko karne ke liye aap diwar ka sahare lekar se khade hojaiye taaki aapke spine ko support milta rahe.

Apne back aur head ko wall ke against rakhte hue, dheere-dheere apne arms ko upar kijiye.
Jab aap upar ke taraf aapke haat leke jaate ho toh feel the stretch in your shoulder and then slowly bring it back to starting position.

Yeh exercise shoulders ke stress ko kam karti hai, jis se aap arms ko overhead uthane mei help karti hai jisse aapko apne daily kaamo mei asaan ho jaate hai.

Saat hi saat iss exercise se upper back ke postural muscles activate hote hain jo aapke shoulders ke mobility aur flexibility ko rakne mein madad karte hain.

Repeat this exercise 5 to 10 times, in sets of 3.

Take a short break aur aage badte hai with the 2nd exercise. Iss exercise ko pectoral stretch kehte hai.
Facing sidewards, stand against the wall with arm forward at 90 degrees
Next, take your left hand and touch your right palm
then stretch your right hand while turning only your upper body to the other side.
Feel that stretch in your lower back and shoulders
Bring your right hand back to your left hand

Iss exercise ko 10 times repeat kijiye in sets of 3.
Agar aapko beechme koi bhi discomfort ya thakaan ho toh break lijiye.

Make sure aapke repetitions slow and controlled ho for a good stretch.

That’s it for today’s video! Chaliye phir milte hai agle Monday with more exercises. Try these exercises and let me know in the comments below! See you next Monday!

Disclaimer: kindly consult your doctor or physio before starting a new diet or workout. This is not a substitute for any recommendation you would have received from your doctor or physio. kindly consult your physician if you have any health issues. All these are the content creators' personal views only.

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