Shoulder Rolls (Beginner)

INSTRUCTIONS

  • Position: Sit or stand with your arms relaxed at your sides.
  • Movement: Roll your shoulders up, then back, down, and forward in a circular motion.
  • Repetitions: 10 times forward, then 10 times backward.

Scapular Squeeze (Intermediate)

INSTRUCTIONS

  • Position: Sit or stand with good posture.
  • Movement: Squeeze your shoulder blades together.
  • Hold: 5-10 seconds.
  • Repetitions: 10-15 reps.

Pendulum (Advanced)

INSTRUCTIONS

  • Position: Lean forward, supporting yourself on a table with one hand.
  • Movement: Let your other arm hang freely and swing it gently.
  • Duration: 30 seconds to 1 minute.
  • Repetitions: Do this for both arms.