Exercising with Elastiband - Exercising the muscles between the shoulder blades and rotating the spine

This exercise is designed for strengthening the muscles between the shoulder blades. It demands perfectly straight spine, so that you could rotate your spine in each individual segments.


Goal of the exercise:

  • Opening the thorax
  • Strengthening the muscles between the shoulder blades
  • Mobilization in the rotation
Default position
  • Kneel down, lean forward on your arms, keep your hands beneath your shoulders
  • Keep your knees below your hips, lower legs are completely on the ground
  • Keep your head relaxed, cervical spine is straight along with the rest of the spine, look down on the mat
  • Hold the elastiband in your hands (keep the band a little longer than the width of your shoulders)
Phase 1
  • Fix the band with your left hand on the mat
  • Lift your right arm to the side, stretch the band
  • With inhale rotate your thoracic spine, head is turning as well, keep your eyes fixed on the arm movement
Phase 2
  • With exhale return back to the center to the default position
Exercise video tutorial

Common mistakes

  • Lifting the arm back or forward
  • The spine is not straight - bending back in the thoracic spine and lower back
  • bending /curving the head
  • Shoulders are close to the ears
  • Holding the breath

How often to exercise

  • You can exercise daily
  • Repeat every move (to all three directions) 8 times, switch your legs. Further repetitions and series add according to your current condition (2 series with 8 rounds)

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