1, stretching the pectoralis major 
The elbow joint is 90 degrees, the palm is rushed forward, the elbow joint is slightly lower than the shoulder joint, the body is kept straight, the partner slowly pulls the arm from front to back, and the chest muscles are stretched. Keep this position for 15-30 seconds, 3 ~4 groups.
2, stretching the latissimus
Proper stretching of the chest muscles without pain. The body is lying on his back, knees on the mat, and his hands hold the ball. After that, the fitness ball is slowly rolled to one side, and it is felt that the latissimus dorsi of one side is stretched for 15-30 seconds, and then exchanged for the other side, 3 to 4 groups.
3, stretching the round muscle
Side, the lower side of the leg straight, 90 degree upper Tuiqu Xi, hip and torso remains stable, the upper arm slowly expand outward, the most significant open, straight hand arm, to help stabilize the partner from behind shoulder foot bones, and soft reduction arm, shoulder back muscles feeling tensile holding feeling after 15-30 seconds, after an exchange of the other outer side, 3 to 4 groups.
4, stretching the shoulder joint internal rotation muscle group
Supine, shoulder abduction 90 degrees, 90 degrees May inch flexion, forearm and vertical ground, secure the shoulder, with the power of 1-2 fingers push down the arm mat, feeling shoulder back after 15-30 seconds holding tensile sense, after an exchange of another side, 3 to 4 groups.
5, prone fitness ball upper back training
Training purposes: to strengthen the endurance of the lower and lower trapezius muscles, rhomboid muscle , and core coordination control.
Training focus: prone on the fitness ball, holding a small dumbbell on both sides of the body, the arm naturally bends about 90 degrees. When the force starts, the shoulder and foot bones are slightly opened. When finished, the shoulder and foot bones are tightened inward, and the upper back muscles are contracted. Pay attention to the arm not to force, but the inner muscles of the shoulder and foot bones to force the arm.
6, rubber belt reverse birds
Training Objective: To strengthen the deltoid, rhombic, rhomboid muscle endurance under.
Grab the rubber band with both hands, with the arms parallel to the ground and the arms straight. Initially, the width hands shoulder, elbow and shoulder upon completion of a plane, a group of 15-30 times, 3-4 groups training.
4 elements away from shoulder pain:
1. Stretch the muscles around the shoulders and increase the range of shoulder joints.
2, strengthen protection, improve shoulder muscle strength, increase shoulder stability.
3. Improve body posture and increase shoulder flexibility.
4, relieve symptoms and promote blood circulation in the shoulder joints.
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