1. Shoulder exercise
1. Towel Pull
[kM+s gksdj rkSfy;s dks nnZ okys gkFk
esa Åij ls idM+s uhps dej ls nwljs
Nksj dks fcuk nnZ okys gkFk ls
idM+s fQj rkSfy;s dks Åij dh vksj
[khapA 10 lsd.M rd Åij dh vksj
s s
[khapA 10 lsd.M rd uhps dh vksj
s s
[khaps j[ksA blds ckn rkSfy;s dks
a
nwljh vksj da/ks esa j[kdj mi;qZDr
O;k;ke dkss nksgjk;saA
2. Wall Climbing
nhokj dh vksj eqgaW j[kdj [kM+s gks]
mlds ckn viuh vaxqfy;ksa dks
nhokj esa Åij dh vksj pyk;sA rc a
rd pykrs jgsa tc rd da/ks esa
f[kapok u eglwl gksA tc ,d ckj
vjudj da/kk nhokj ds fudV igqWp a
tk;s rks mlh fLFkfr esa 10 lsd.M s
rd [kM+s jgas ftlls cjkcj da/ks esa
f[kapko eglwl gksA mlds ckn
/khjs&/khjs vaxqfy;ksa dks uhps yk;saA

2. 3. Pendulum Exercise
[kMs+ gksdj FkksM+k lk >qdA blds
sa
ckn nnZ okys gkFk ls gok esa xksyk
cuk;sA igys NksVk xksyk cuk;sa fQj
a
cM+k xksyk cuk;saA blds ckn gkFk
dks vkxs dh vksj ys tk;sa vkSj ihNs
dh vksj ys tk;sAa
4. Front Crossover
nnZ okys gkFk dks lhus ds vkxs
j[kdj fcuk nnZ okys gkFk ls dqguh
dks vanj dh vksj lhus dh rjQ
nck;saA 10 lsd.M nck;sa j[ksa tc
s
rd ds da/ks esa f[kapko u eglwl gksA
5. Front Stretch
nnZ okys gkFk dks nwljs da/ks ds Åij
j[kdj dqguh dks ihNs dh vksj
nck;sA tc rd fd da/kks esa f[kapko
a
u eglwl gksA 10 lsd.M rd nck;sa
s
j[ksA
a

3. 6. Back Stretch
nnZ okys gkFk dks Åij mBkdj flj
ds ihNs ys tk;sA nwljs gkFk ls
a
dqguh dks uhps dh vksj nck;s]a tc
rd fd da/ks esa f[kapko u eglwl
gksA 10 lsd.M rd nck;sa j[ksA
s a
7. Blade Squeeze
dqguh ij nksuksa gkFk dks eksMdj +
nksuks dqguh dks ihNs dh vksj ys
tk;sA ftlls nksuksa da/ks ikl esa vk
a
tk;sA 10 lsd.M rd nksuksa da/kks dks
a s
ihNs dh vksj nck;sa j[ksaA
8. Isometric Exercise
nhokj ds vkxs [kM+s gksdj gFksyh ds
vxys fgLls] fiNys fgLls ls nhokj
dks bl rjg nck;sa tSls nhokj dks
f[kldk jgsa gksA 10 lsd.M rd
a s
nck;sa j[ksA mlh rjg nhokj dh
a
vkxs [kM+s gksdj dqguh ls nhokj dks
nck;s]a 10 lsd.M rd nck;sa j[ksa
s
fQj da/ks ls nhokj dks bl izdkj
nck;sa fd nhokj dks tSls /kdsy jgsa
gksA 10 lsd.M rd nck;sa j[ksA
s a