Relieving exercise for the shoulder girdle - complex exercise for the wrist muscles, hands, shoulders as well as back and legs

Goal of the exercise:

  • Getting rid of the feeling of uncomfort during the movement in the shoulder area
  • Relieving the stiffness in the shoulder area
  • Relieving the over-stretched and contracted muscles in the shoulder area
  • Relaxing the tensioned muscles in the shoulder area
  • Economical involvement of the shoulder muscles into the physical activity
  • Stretching the shoulder girdle, muscles in the area of the shoulder joint
Default position
  • Stand against the wall so that you would have enough space to bow down
  • Keep your knees stretched out
Phase 1
  • With inhale bow down, with your arms stretched against the wall
  • Rest your hands against the wall
  • With exhale firmly lean your arms against the wall and your legs against the ground
  • Try to feel the sense of relief in the back area
  • Stay in this position for 10 seconds and breathe regularly
  • With each exhale relax and let your back drop down more and more
  • In case of shortened leg muscles you can also try to stretch your hamstrings and calves
Phase 2
  • Relax and return back to the default position
  • Repeat the exercise
Exercise video tutorial

Common mistakes

  • Not staying long enough in the position, breathing insufficiently
  • Jerky movements

How often to exercise

  • You can exercise daily or whenever you are about to do a physical activity which you engage in regularly
  • Repeat 2-3 times
  • You can add the number of repetitions if you still feel significant tension without any relief

Videos that might interest you

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