This real-time isometrics routine for the upper body features easy exercises that can help strengthen the upper body & relieve pain. It can also help decrease tightness and improve overall flexibility.
For this routine, you will not need any equipment, but you can use a wall to push in to and a strap for some modifications if you want.
Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Shoulder circles, arm circles, shoulder squeezes, and trunk rotation in sitting will help the muscles get ready for the routine.
Starting off with neck isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Neck flexion and neck side bend isometrics will help activate the muscles around the neck to improve stability and decrease pain.
Next, shoulder isometrics in standing are a great way to get the shoulder muscles stronger without increased pain. Shoulder flexion, abduction, adduction, and extension isometrics will work all the muscles around the shoulder and help increase stability.
Finally, back in a seated position, seated trunk rotation isometrics are great to work the upper body and the shoulder area as well.
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