Push against the wall
Wall push-ups are a simple exercise that helps strengthen the chest, shoulder, triceps, and abdominal muscles. You can easily adjust the difficulty by changing the distance between the body and the wall. Regular exercise helps the shoulders become stronger while reducing pressure on the joints compared to floor push-ups.
Stand opposite a solid wall. Place both hands on the wall, slightly wider than your shoulders. Back off your legs so that your body forms a straight line. Bend your elbows, slowly lower your chest towards the wall. Use your hand to push your body back to the starting position. Do 10-15 times.
Stretching resistance rope
Stretching exercises help strengthen the upper back muscles, back shoulder muscles, biceps and improve the movement of the shoulder blades. When these muscle groups are stronger, posture will be improved, and shoulders can move more flexibly and stably in daily activities.
Fix the resistance band in front to the chest level. Hold one end of the band in each hand. Pull both hands back, and at the same time, tighten both shoulders. Slowly return the hand to its original position, control movement. Perform 12 - 15 times.
