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The stiffness and discomfort in the shoulders and neck often trouble us a lot. The Indian stick swing club is a sportive method originated from the ancient times, which can effectively improve the condition of the shoulders and neck and prevent possible strains. Here, we introduce 10 carefully selected Indian stick swing club exercises for you, wishing you a flexible and healthy shoulder and neck.
Basic introduction:
1.Forward swing: A basic bow step exercise that can effectively enhance the flexibility of the shoulder joint.
2.Sideways walking: A multi-plane movement that can fully activate the muscle groups of the shoulders.
- Crossed arm swinging: Can improve coordination and enhance neuromuscular control ability.
Advanced training:
4."Window Cleaning" figure-eight cycling exercise: Can improve the roundness of the shoulders and the posture of the back sagging, making the body posture more upright. - Alternating leg curling movement: Can enhance stability and strengthen the deep muscle groups.
- Upper joint rotation: Can safely expand the range of joint movement and enhance the external rotation ability.
Advanced integrated techniques:
7."Shield" swinging training method: A functional training method aimed at improving athletic performance. - Bow step integration: Builds a continuous chain of force transmission.
- Core anti-rotation: Enhances core stability to support the shoulders.
- Smooth training: Comprehensive training to maximize the flexibility and agility of the shoulders.
Start with lightweight clubs (1-2 pounds). Focus on quality rather than weight! Continuously perform this exercise for 5-10 minutes every day. It is far more effective than occasional high-intensity training.
During the training process, pay attention to the feeling of your body and move within the pain-free range.
Do you want more detailed guidance? Contact us to obtain our comprehensive training guide. Invest in your shoulder health and enjoy long-term flexibility of the shoulder and neck.