Exercises for Stretching the Muscles of the Shoulder Girdle

Exercises to stretch the muscles of the shoulder girdle

1. Stand with your feet shoulder-width apart. Clasp your hands and slowly move your arms forward and downward until they are straightened at the elbow joints. Feel the stretch in the back muscles in the area of ​​the shoulder blades and hold the pose for 10-15 seconds. Then shake and relax your hands. Repeat 5 times.

2. Stand with your feet shoulder-width apart. Slowly move your left forearm behind your head, gradually bending your arm at the elbow, grab your left hand with your right hand and smoothly pull it down. It is better to perform the exercise not as in the photo, but point the elbow of your right hand down. Perform for the other hand and repeat again.

3. A similar exercise, but you need to pull your hand down not by the hand, but by the elbow. In this case, this movement occurs not only downward, but also in the opposite direction (if as in the photo, then the right hand pulls the left hand a little to the right). Perform for the other hand and repeat again.

4. Stand with your feet shoulder-width apart. Hold the towel so that your hands are approximately shoulder-width apart. Turn the backs of your hands inward, raise your arms above your head and slowly stretch the towel without making any jerks. Stay in this position for 7-10 seconds. Relax your hands. Repeat the exercise with the backs of your hands facing outward. Repeat each option 2-3 times.

5. Stand with your feet shoulder-width apart. Place your right hand on your neck near your jaw. Now, keeping your head straight, slowly press your hand on the neck muscles, straining them. Hold the pose for 7-10 seconds. Repeat the exercise with your left hand. Relax your hands. Repeat 2-3 times.

6. Stand with your feet shoulder-width apart. Take the towel by the ends and move it behind your head, with your right hand above your head and your left at the level of your lower back. Stretch the towel slowly. Hold the pose for 7-10 seconds. Relax your hands. Repeat 2-3 times.

7. Standing or sitting, arms to the sides, palms facing forward. Springing movements with straight arms back. The pectoral muscles are stretched. 10-20 seconds.

8. Standing, sitting or lying on your stomach, clasp your hands behind your back in a “lock”. Perform springy movements with your arms up. 10-30 seconds.