20 min shoulder and back exercises for beginners at home

20 min shoulder and back exercises for a beginner at home

20 min shoulder and back exercises for a beginner at home: Exercise is one of the most important things in human life.  to be healthy, fit, to be in a shape many people are doing exercise. 

 Many people want to do exercise at the home and may of the people wants to do shoulder and back exercise at the but they don't know how to that exercise but we bring some of the exercise regarding the 20 min shoulder and back exercises for a beginner at home.

Here you found out the best of the exercise regarding 20 min shoulder and back exercises for a beginner at home. Before starting the exercise you have to do the warm-up exercises. If you want to know how yo do the warm exercises then click on the title below.

• 10 Morning warm-up exercise at home

Exercises

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 1. Jumping Jack | 30 seconds

In this exercise, you have to start with your feet together and your arms by your sides and then jump off with your feet apart and your hands overhead.

Then return to the start position then do the next step. This exercise provides a full-body workout and works for all your large muscle groups.

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2. Arm raised |15  times

In this exercise, you have to stand on the floor with your arms extended straight forward at shoulder height.

 Then raise your arm above your head. Return to the start position and repeat.

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3. Rhomboid pulls | 15 times

In this exercise, you have to stand width your feet shoulder with apart.

Then raise your arms parallel to the ground, and bend your elbows. Pull your elbows back and squeeze your shoulder blades. Repeat this excise.

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4. Side Arm raise |15 times

In this exercise, you have to stand with your feet shoulder-width apart. Then raise your arm to the side at shoulder height, then put them down.

 Repeat the exercise. Keep your arm straight during the exercise.

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5. Knee push-ups | 15 times

In this exercise how to start in a regular push up position, then let your knees touch the floor and raise your feet up off the floor. Then push your body up and down.

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6. Side-lying floor stretch left  | 30 seconds

In this exercise, you have to lie on your right side with your right knee slightly bent in front of you and your left leg behind the right leg.

Then straighten your left arm over your head and gently pull on your left wrist to stretch the left side of your body full stop this position for a few seconds.

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7. Side-lying floor stretch right | 30 seconds

In this exercise, you have to lie on your left side with your left knee slightly bent in front of you and your right leg stretched behind the left leg.

Then straighten your right arm over your head and gently pull on your right wrist to stretch the right side of your body. Hold this position for a few seconds.

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8. Arm scissors | 30 seconds

In this exercise, you have to stand upright with your feet shoulder-width apart.

Then stretch your arm in front of you at shoulder height with one arm overlap the other in the shape of the letter X and then spread them apart. Switch arm, and repeat the exercise.

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9. Rhomboid pulls | 12 times

In this exercise, you have to stand width your feet shoulder with apart.

Then raise your arms parallel to the ground, and bend your elbows. Pull your elbows back and squeeze your shoulder blades. Repeat this excise.

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10. Sidearm raise | 15 times

In this exercise, you have to stand with your feet shoulder-width apart. Then raise your arm to the side at shoulder height, then put them down.

 Repeat the exercise. Keep your arm straight during the exercise.

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11. Knee pushups |12 times

STEPS 1: Begin in a hands and knees position with your gaze at the floor.
STEPS 2:Place your hands on the ground on either side of your shoulders. Your knees should be at a comfortable distance apart.
STEPS 3: Inhale as you slowly lower your elbows to bring your chest toward the ground. Be sure to keep your core muscles contracted.
STEPS 4:Pause for a second in the lowered position — your chin may lightly touch the ground.
STEPS 5:Exhale as you push up from the ground to your starting position.

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12. Cat cow pose | 30 seconds

In this exercise, you have to start on all four with your knees under your butt and your hand directly under your shoulders.

Then take a breath and make your belly fall down, shoulder roll back and head come off towards the ceiling. As you exhale, curve your back upward and let your head come down. Repeat the exercise.

Do it slowly with each step of this exercise.

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13. Prone triceps push-ups |15 times

In this exercise, you have to lie on your stomach with your hands underneath your shoulders and your elbows bent.

Then slightly raise your chest up ok, and then go back to start position. Repeat the exercise.

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14. Reclined rhomboid squeezes |12 times

In this exercise, you have to sit with your knees bent. Then slightly lean your upper body back. Then stretch your arm in front of you, then pull your elbow back to make your elbows at A 90-degree angle and squeeze your shoulder blades. Repeat this exercise.

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15. Prone tricep push-ups | 15 times

In this exercise, you have to lie on your stomach with your hands underneath your shoulders and your elbows bent.

Then slightly raise your chest up ok, and then go back to start position. Repeat the exercise.

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16. Reclined rhomboid squeezes |12 times

In this exercise, you have to sit with your knees bent. Then slightly lean your upper body back. Then stretch your arm in front of you, then pull your elbow back to make your elbows at A 90-degree angle and squeeze your shoulder blades. Repeat this exercise.

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17. Child pose | 30 seconds

In this exercise, you have to start with your knees and hands on the floor. Then put your hands a little for water, widen your knees, and put your toes together. Then take a breath, then axle and seatback.

 Try to make your butt touch your Heels for stock relax your elbows, make your forehead touch the ground, and try to lower power chest close to the floor. This position for a few seconds.

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 Read More: Here is some of the article that may like you, if you like this then just go and click that title and explore new exercises.

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So friends did you like these 20 min shoulder and back exercises for a beginner at home and do this exercise seriously and carefully and do this exercise daily by visiting the page.


And if you want some other exercises according to you then just comment on the comment box.

If you want more exercise regarding warm-up, stretching, and the exercise to be in shape, ABS workout, ARMS workout, yoga, and many more then just go to our home page which is on the menu or just search the FitnFine18 on the google.