Скачать или смотреть Monday Motivation: Frozen Shoulders

Body mei kayi saari problems aapke bad posture aur lack of exercise ke karan hota hai. Unme se ek bahut common problem frozen shoulders hota hai joh ki house-wives ko commonly hota hai.

This usually happens because woman engage in household chores like roti banana, kapde dhona aur bacho ki dekhbaal karne jaise kahi kaam jaha aapke muscles use toh hote hai lekin train nahi hote hai and overtime unke shoulder muscles weak hote jaate hai causing pain and lack of mobility.

Agar aapko slight discomfort bhi huwe toh uss dard ko ignore mat kijiye, as woman we have a higher tolerance to pain and that's why doctor ke paas zaroor jaiye.

Chaliye apne shoulder health aur mobility ka khyaaal rakhne ke liye, let's do some simple exercises joh aap ghar par bhi kar sakte ho.

Aaj ki exercises ke liye hame ek resistance band ki zaroorat padegi.
Ready? Let’s start

First exercise ko kehte hai Band Pull-Apart
Isse karne ke liye sabse phele,

Band ko pakdiye aur apne haathon ko seedha aage ki taraf extend kijiye.
Apni reedh ki haddi yaani spine ko lamba kijiye aur apne elbows ko slightly bend kijiye
Band ko jitna ho sake utna faelaaiye. Pull-apart.
Apne shoulders blades ko ek saath laaiye.
Iss position ko kuch seconds tak hold kijiye.
And get back to starting poistion

Repeat this exercise 8 times in sets of 3

Next, ham karne wale hai French Press

Band ke dono ends ko dono haathon se apni peeth ke piche pakad lijiye.
Seedha khade ho jaiye, elbows a little bent, engaging your core.
Apne haathon ko apni peeth ke piche le jaye.
Apne left haath ko apni kamar par rakhe aur right haath se band ko kheechiye jab tak band poori tarah stretch na ho jaye.

Back to starting position aur isse 10-15 baar repeat kijiye.
Dhyan rahe ki apka left haath apni kamar se door na jaye aur aapki peeth ko arch na hone de.

Beech mei break lena mat bhuliye!

Let’s continue, last exercise ko overhead pull kehte hai
Iss exercise ko karne ke liye
Stand upright aur apne haato ko apne sharir ke 90 degrees tak laaye, stretching the band as much as possible.
Aur phir apne dono haathon ko upar uthaiye jitna ho paaye and return to starting position.
Aur dyaan rakhiyega ki band ki tension mei badlav na aaye aur apni peeth mei arch na aane de.

Do this for 10 to 12 times in sets of 3.

That’s it for today’s video! Chaliye phir milte hai agle Monday with more exercises to fix frozen shoulders. 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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