So what are the exercises that must be done? Here goes:
For the shoulder girdle: Sit or stand comfortably with your head facing in front and chin tucked in. Carry out the following movements seven times each: Shrug shoulders; with palms crossed behind the head, move the elbows together in front and take them back; rotate the arms and shoulders clockwise and anticlockwise.
For the Arms: Free exercises like Push up, Plank, Triceps dips; machine led exercises like the Lat Pulldown, biceps curls and so on.
These suggestions are only indicative. Consult an fitness trainer or exercise specialist to find out what exercises you can incorporate in your routine.
suggestions are general in nature. Readers are advised to exercise
caution before implementing them and seek expert advise about what is
suitable for their specific needs.