Relieving exercise for the shoulder girdle - complexive exercise for muscles of the wrist, hand, shoulder, back and legs

Goal of the exercise:

  • Getting rid of discomfort during movement in shoulder area
  • Relief from stiffness in shoulder area
  • Relief from over stretched muscles and muscle contractions in the shoulder area
  • Relieving tensioned muscles in the shoulder area
  • Economical involvement of the muscles in the shoulder area in the process of muscle activity
  • Stretching the shoulder area, and shoulder joint
Default position
  • Stand against the wall, so you’d have a space to bow down
Phase 1
  • With inhale, bow down against the wall, with arms stretched out
  • Place your arms on the wall
  • With exhale firmly press your hands against the wall and legs against the ground
  • Feel the relief in your back
  • Stay in the position for 10 seconds and breath freely
  • With every exhale relax your back and let them drop down
  • In case of muscle contraction you can feel relieving stretch in back area of the thighs and calves
Phase 2
  • Relax and return back to the default position
  • Repeat the whole exercise
Exercise video tutorial

Common mistakes

  • You’re not staying in the position long enough and you don’t breath
  • Fast movements

How often to exercise

  • You can exercise everyday, or when you are exercising (if you exercise regularly)
  • Repeat at least 2-3 times
  • You can add a repetition if you still feel too much tension without relief

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