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برای شل کردن سینه بالای  شانه  و عضلات پایین بازو و شانه ..

To loosen chest, top of shoulder and lower arm muscles.

Bend one arm over head and down back, bend other arm around and up back. Grasp finger tips and hold for 10 seconds, then reverse arm positions and hold for 10 seconds. Keep backbone vertical during this exercise

برای شل کردن عضلات شانه و پشت ..

To loosen shoulders and back muscles.

Lock fingers together, extend arms and twist slowly as far as possible to the right and hold for 10 seconds. Then twist slowly to the left and hold for 10 seconds.

CAUTION: Do not twist suddenly as it may damage backbone joints.

برای شل کردن پشت و شانه

To loosen back and shoulder muscles.

Use a length of spear gun rubber or rubber tubing, grasp each end, raise arms to shoulder height and extend arms, keeping elbows straight, outwards and backwards by squeezing shoulder blades together. Hold for 10 seconds and repeat about 6 times.

شل کردن عضلات شانه

To loosen shoulder muscles.

Use a length of spear gun rubber or rubber tubing, grasp each end, raise one arm above head and the other arm level with shoulder. Pull down with arm and hold for 10 seconds. Repeat about 6 times. Swap arm positions and repeat exercise.

شل کردن سینه و شانه

To loosen chest and shoulder muscles.

Use a length of spear gun rubber or rubber tubing, grasp each end behind back, hold arms at shoulder level, then swing arms forwards to stretch rubber. hold for 10 seconds. Repeat about 6 times.

شل کردن عضلات شووت

To loosen shooting muscles.

Use a length of spear gun rubber or rubber tubing tied in a loop, imitate the shooting draw. Hold for 10 seconds. Repeat about 6 times.

Repeat exercise with opposite hands to balance muscle development

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