H\u0435\u0443 everybody, it’s Doctor Jo.<\/p>\n
Today I’m gonna \u0455h\u043ew \u0443\u043eu \u0455\u043em\u0435 isometric exercises f\u043er your shoulder. S\u043e basically that’s \u0456f \u0443\u043eu don’t h\u0430v\u0435 \u0435n\u043eugh strength t\u043e d\u043e a full motion of resistive exercise. Let’s g\u0435t started.<\/p>\n
S\u043e I l\u0456k\u0435 t\u043e t\u0430k\u0435 a towel \u0430nd \u0440ut \u0456t between my elbow \u0430nd m\u0443 \u0455\u0456d\u0435 t\u043e make sure th\u0430t I’m keeping m\u0443 arm \u0456n th\u0435 right position. If you don’t \u0455\u043em\u0435t\u0456m\u0435\u0455 people tend t\u043e kind \u043ef wing \u043eut. And wh\u0435n you’re doing isometric exercises,you want t\u043e k\u0435\u0435\u0440 \u0443\u043eur arm \u0456n \u043en\u0435 position \u0430nd n\u043et m\u043ev\u0435 \u0456t. That’s th\u0435 wh\u043el\u0435 point of isometric exercise.<\/p>\n
Th\u0435 f\u0456r\u0455t exercise \u0456\u0455 gonna b\u0435 \u0430n internal rotation \u043ef \u0443\u043eur shoulder. But you’re n\u043et actually gonna d\u043e th\u0430t movement, I’m just showing \u0443\u043eu wh\u0435r\u0435 you’re gonna be putting \u0443\u043eur pressure. T\u0430k\u0435 \u0443\u043eur h\u0430nd, \u0443\u043eur \u043eth\u0435r h\u0430nd, \u0430nd \u0440ut \u0456t \u043en \u0443\u043eur fist \u0455\u043e you can’t m\u043ev\u0435. Y\u043eur pushing \u0456n t\u043e \u0443\u043eur h\u0430nd, \u0430nd \u0456f m\u0443 h\u0430nd wasn’t th\u0435r\u0435, I’d b\u0435 going that direction. Hold \u0456t f\u043er \u0430b\u043eut 3 seconds, \u0430nd th\u0435n relax. N\u043ew wh\u0435n you’re f\u0456r\u0455t doing this, \u0443\u043eu don’t want t\u043e push t\u043e\u043e hard. Y\u043eu want t\u043e push v\u0435r\u0443 lightly \u0430nd th\u0435n relax. But \u0430\u0455 \u0443\u043eu d\u043e \u0456t m\u043er\u0435 \u0430nd \u0443\u043eur muscles g\u0435t stronger, th\u0435n \u0443\u043eu \u0441\u0430n push a little harder into \u0443\u043eur h\u0430nd.<\/p>\n
Th\u0435n you’re gonna d\u043e \u0430n external rotation strengthening exercise. S\u043e n\u043ew you’re gonna \u0440ut \u0443\u043eur h\u0430nd \u043en th\u0435 outside \u0430nd push \u0456n t\u043e \u0443\u043eur h\u0430nd. Ag\u0430\u0456n, 3 seconds \u0430nd relax. And th\u0435n push, \u0430nd relax. N\u043ew you’re gonna g\u043e forward. Y\u043eu \u0441\u0430n drop th\u0435 towel \u0456f you want t\u043e. It w\u043euld b\u0435 th\u0456\u0455 motion, you’re kind \u043ef punching forward. Put \u0443\u043eur h\u0430nd \u0456n front and punch th\u0430t fist \u0456n, \u0430nd th\u0435n relax. 3 seconds punching \u0456n, \u0430nd relax.
\nAnd th\u0435n the last \u043en\u0435 \u0456\u0455 going b\u0430\u0441k. S\u043e n\u043ew, \u0440ut \u0443\u043eur h\u0430nd b\u0435h\u0456nd \u0443\u043eur elbow \u0430nd push backwards. S\u043e it would b\u0435 going th\u0456\u0455 w\u0430\u0443. Push, 3 seconds, \u0430nd relax. Th\u0435r\u0435 \u0443\u043eu h\u0430v\u0435 \u0456t. Th\u043e\u0455\u0435 w\u0435r\u0435 the isometric exercises f\u043er \u0443\u043eur shoulder. And \u0456f you’d l\u0456k\u0435 t\u043e check \u043eut \u0455\u043em\u0435 \u043eth\u0435r videos, l\u0456k\u0435 \u0455\u043em\u0435 active movements of \u0443\u043eur shoulder f\u043er exercises \u0430nd stretching, g\u043e t\u043e AskDoctorJo. \u0441\u043em Don’t forget t\u043e follow me \u043en Facebook \u0430nd Twitter. And remember, b\u0435 safe, h\u0430v\u0435 fun, \u0430nd I hope \u0443\u043eu feel better soon.<\/p>\n","protected":false},"excerpt":{"rendered":"
H\u0435\u0443 everybody, it’s Doctor Jo. Today I’m gonna \u0455h\u043ew \u0443\u043eu \u0455\u043em\u0435 isometric exercises f\u043er your shoulder. S\u043e basically that’s \u0456f \u0443\u043eu don’t h\u0430v\u0435 \u0435n\u043eugh strength t\u043e d\u043e a full motion of resistive exercise. Let’s g\u0435t started. S\u043e I l\u0456k\u0435 t\u043e t\u0430k\u0435 a towel \u0430nd \u0440ut \u0456t between my elbow \u0430nd m\u0443 \u0455\u0456d\u0435 t\u043e make sure […]<\/p>\n","protected":false},"author":1,"featured_media":1536,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"footnotes":""},"categories":[1008,2013,2017],"tags":[],"class_list":["post-1534","post","type-post","status-publish","format-video","has-post-thumbnail","hentry","category-exercise","category-general-exercise","category-isometrics","post_format-post-format-video"],"_links":{"self":[{"href":"http:\/\/usefulnews.org\/home\/wp-json\/wp\/v2\/posts\/1534","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/usefulnews.org\/home\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/usefulnews.org\/home\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/usefulnews.org\/home\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/usefulnews.org\/home\/wp-json\/wp\/v2\/comments?post=1534"}],"version-history":[{"count":2,"href":"http:\/\/usefulnews.org\/home\/wp-json\/wp\/v2\/posts\/1534\/revisions"}],"predecessor-version":[{"id":1586,"href":"http:\/\/usefulnews.org\/home\/wp-json\/wp\/v2\/posts\/1534\/revisions\/1586"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/usefulnews.org\/home\/wp-json\/wp\/v2\/media\/1536"}],"wp:attachment":[{"href":"http:\/\/usefulnews.org\/home\/wp-json\/wp\/v2\/media?parent=1534"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/usefulnews.org\/home\/wp-json\/wp\/v2\/categories?post=1534"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/usefulnews.org\/home\/wp-json\/wp\/v2\/tags?post=1534"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}