FYI
RES0URCE
Feel free to try these resources.
Most of them are based on my experiences with a physical therapy.
90 DEGREE SH0ULDERS W0RK0UT
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The 90-degree cable external rotation strengthens and stabilizes the entire shoulder region, more specifically, the rotator cuff. The exercise also improves mobility of the shoulder joint.
diaphragmatic breathing exercises
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Helping you relax.
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Improving muscle function during exercises and preventing strain.
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Increasing how much oxygen is in your blood.
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Making it easier for your body to release gas waste from your lungs.
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Reducing blood pressure.
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Reducing heart rate.
Corner Pectoral Stretch
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The Corner Pectoral Stretch is useful for maintaining good posture as well as for those who suffer from shoulder injury, thoracic outlet syndrome, or upper cross syndrome. It is useful to counter our poor ergonomic body position when doing computer work for extended periods.
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Squat machine 10lbs 3x10
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Leg curl 35lbs 3x10
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Donkey kick 45lbs 3x10
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Back extension 3x30
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Latpull down 40lbs 3x10
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Row pull 40lbs 3x7
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Db shoulder raise 2.5lbs 2x30
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Chest press machine 10lbs 3x10
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Abs machine workout 10lbs 3x10
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This is my routines for M,W,F
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I just run for Tuesdays and Thursdays.
I began with this routine as a baby step,
if I can do it you can do it.
gym work out for newbies
5 min!
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Please take a break for a stretch or do this!
