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With special exercises for the shoulder blades, you can: • strengthen weak back muscles, • hide protruding and asymmetrical shoulder blades, • remove the appearance of a stoop.
These exercises have the following goals: - stretching the spine; - strengthening the posterior muscles of the shoulders; - strengthening the stabilizing muscles between the shoulder blades; - stress relief; — elimination of protruding blades.
Exercise 1
Initial position:
To perform the exercise, you need to lie on your stomach, place your feet shoulder-width apart, and your arms should be bent at the elbows and in contact with the floor. Execution: Raise your arms up, while bringing your shoulder blades together as much as possible. Concentrate on tension in your upper back. When performing the exercise, to achieve maximum results, the torso and arms should not leave the floor. Repeat 2-3 approaches, 15-20 times.
Exercise 2
Initial position:
Take a pose lying on your back, bending your knees. The feet should be shoulder-width apart and the arms should be raised at right angles to the floor. In this exercise, it is important that your elbows are fixed and your arms are straight. The shoulder blades should be in contact with the floor. Execution: Arms straight, raise the shoulder blades as high as possible from the floor. Pay attention to how close your hands are to the ceiling. Keeping your arms up, lower your shoulder blades until they touch the floor. Repeat the exercise several times, you can practice both fast and slow execution. After finishing, rest with your arms at your sides.
Exercise 3
Initial position:
Stand with your back to the wall, leaning your back so that your heels, buttocks, shoulder blades and the back of your head touch the wall at the same time. Execution: Inhale, exhale. Straighten your chest without leaving the wall. You need to stand in this position for at least 5 minutes, if you can, stand longer.
Exercise 4
Initial position:
Stand straight, slightly bending your elbows. Execution: Take a deep breath, and as you exhale, bring your shoulder blades together as close as possible to one another. Keep your head straight, looking straight ahead, continuing to breathe deeply. The duration of the exercise is 30 seconds, no more.
Exercise 5
Initial position:
Position – lying on your back, on the floor. Raise your knees. The soles of your feet touch the floor shoulder-width apart. Arms are straightened, raised perpendicular to the floor, elbows are fixed. The shoulder blades are in contact with the floor. Execution: Having tucked the sacrum, feel how the feet are in contact with the floor. The chin should be tucked in. Then, lower your chest while lifting your shoulder blades. After this, relax your sacrum, lower your shoulder blades, and place your arms at your sides. Repeat the exercise several times.
And the most important exercise is to always be in a good mood and keep your head and back straight.
Series of messages “Exercises for Health”:
Part 1 - A set of exercises for osteochondrosis Part 2 - Strelnikova’s Breathing Gymnastics ... Part 26 - Bodyflex: Complex for beginners Part 27 - How to remove a hanging belly Part 28 - Exercises for the shoulder blades
Making a beautiful back by strengthening your shoulder blades!
The back is the main support structure of your body and can be easily damaged, which requires strengthening your back. Anyone who has encountered spinal problems at least once will forever remember these painful sensations and dream of strengthening their back to avoid relapse. However, everyone needs to think about strengthening their back muscles. Knowing the basics of maintaining a healthy back, you can forever forget about pain and incorrect posture. The following exercises will strengthen your back and spine.
We offer exercises that will help you strengthen your back:
• strengthen your back; • hide protruding shoulder blades; • remove stoop.
Such exercises have the following goals:
- spinal extension;
- strengthening the posterior muscles of the shoulders;
- strengthening the stabilizing muscles between the shoulder blades;
- stress relief;
- elimination of protruding blades.
Exercise 1
Starting position: lie on your stomach, feet shoulder-width apart, bend your elbows, touching the floor.
Execution: Raise your arms up, bringing your shoulder blades together as much as possible. Concentrate on tension in your upper back. The torso and arms should not be lifted off the floor. Repeat 2-3 approaches, 15-20 times.
Exercise 2
Starting position: lying on your back, bending your knees. Feet are shoulder-width apart, arms are raised at right angles to the floor. In this exercise, it is important that your elbows are fixed and your arms are straight. The shoulder blades are in contact with the floor.
Note: How real ballerinas shake their butts
Execution: Arms straight, shoulder blades raised as high as possible from the floor. Pay attention to how close your hands are to the ceiling. Keeping your arms up, lower your shoulder blades until they touch the floor. Repeat the exercise several times, either quickly or slowly. We rest with our arms at our sides.
Exercise 3
Starting position: Stand with your back to the wall, leaning your back so that your heels, buttocks, shoulder blades and the back of your head touch the wall at the same time.
Execution: Inhale, exhale. Straighten your chest without leaving the wall. We stand in this position for at least 5 minutes, longer if you can.
Exercise 4
Starting position: Stand straight with your elbows slightly bent.
Execution: Take a deep breath, and as you exhale, bring your shoulder blades together as close as possible to one another. Keep your head straight, looking straight ahead, continuing to breathe deeply. The duration of the exercise is 30 seconds, no more.
Exercise 5
Starting position: Lying on your back, on the floor. We raise our knees. The soles of your feet touch the floor shoulder-width apart. Arms are straightened, raised perpendicular to the floor, elbows are fixed. The shoulder blades are in contact with the floor.
Execution: Bend your sacrum, feel how your feet touch the floor. The chin is retracted. Lower the chest while raising the shoulder blades. Relax the sacrum, lower the shoulder blades, arms at your sides. We repeat the exercise several times.
Note: 5 Exercises to Reverse Spinal Problems Caused by Excessive Sitting
Don't let fatigue and bad mood forget that your back should always be straight and your head raised up!
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Methods to combat fat in the shoulder blade area
Folds appear, first of all, from the fact that we spend much less calories than we consume. This imbalance causes fat to gradually accumulate in our body. At first it is not very noticeable, but after some time the belly and folds appear on the sides and near the shoulder blades.
about the 5 causes of back fat here.
An excellent result in the fight against this is the use of physical exercise in combination with reducing the calorie content of your daily diet. It is good to use a contrast shower, apply bath procedures with a broom .
But you need to start with physical training, which will help strengthen your back muscles and help you lose weight.
Back fat under the shoulder blades can be successfully removed using an “offensive” in all directions:
- It is necessary to move more , take walks. This will help speed up your metabolism and burn extra calories.
- Start doing a special set of workouts . This will work the muscle groups of the whole body, remove folds on the back and belly fat, and help correct posture. Your figure will become slim and fit.
- Use the principles of rational nutrition. They will help not accumulate excess weight, as well as provide the body with all the necessary vitamins, minerals, and proteins.
You need to remember a simple principle of rational nutrition:
- Can be consumed daily - lean chicken, fish, vegetables, fermented milk products with a fat content of 2.5%, greens, wholemeal bread.
- You should try to avoid the consumption of confectionery and flour products, sweet juices and sodas, mayonnaise, fatty meat products, as well as all fried foods.
- You can eat nuts, honey, butter, sour cream - but in small quantities.
Note! Using these simple rules will help you successfully lose extra pounds and avoid gaining them in the future.
How to develop the levator scapulae muscle
As a rule, sets of exercises affect not only this muscle, but also others that have points of origin and attachment in the area of the bones of the shoulder girdle. Physical exercises that challenge this muscle group, when practiced systematically, help strengthen the stabilizing muscles located between the shoulder blades, strengthen the posterior group of muscles of the shoulder girdle, and, as a result, reduce or eliminate features such as stooping and protruding shoulder blades.
The following exercises will help “pump up” this muscle:
- Starting position: hands are in front of the chest, forearms are located horizontally, parallel to the floor; back straight. From this position, movements are made that raise the elbows as high as possible; The hands should not change their position. In addition to the levator scapulae muscle, this simple exercise uses the trapezius, rhomboid, and sternocleidomastoid muscles at different stages; the pectoral muscles (both major and minor) and the middle portion of the deltoid muscle fibers also work.
- Starting position: standing straight, arms slightly bent at the elbow joints. Taking a smooth, deep breath, while exhaling, bring your shoulder blades as close as possible. The shoulder blade should be held in this position for no more than 30 seconds. The exercise should be repeated several times without changing the position of the head and continuing to breathe calmly.
It is recommended to start performing a set of exercises with a short warm-up, and during exercise, avoid sudden movements or jerks that can lead to injury.
Physical exercises for the levator scapulae muscle must be performed in combination with exercises for other muscles surrounding it, located in the shoulder girdle. Only in this case will the muscle group of the shoulder girdle look and function harmoniously.
Pain in the spine between the shoulder blades exercises. Types of painful sensations
When your back hurts between your shoulder blades, then, first of all, you should pay attention to the nature of the pain, as this can be an important diagnostic sign. Most often, pain can occur in acute and chronic forms. Acute pain always increases, reaches its peak within a certain time and goes away very quickly.
If the discomfort is chronic, then there is an aching pain that can bother the patient for quite a long time and goes away only after taking medications or after medical procedures. Pain in the spine between the shoulder blades can be observed after physical exercise or when the person’s body is in one position for quite a long time, for example, while sleeping without a pillow.
Each patient describes discomfort in the area of the shoulder blades differently: burning pain, the back muscles burn or pull, or it hurts very much. The doctor must understand: any pain can be the cause of a very serious illness, so you should listen carefully to what the patient says. At the first signs of pain in the scapular region, it is worth visiting a doctor, because only he will be able to find out the true reason why a person is suffering, and also prescribe the appropriate treatment.
He will be able to accurately differentiate the nature of the pain and, after all the tests and diagnostic manipulations, will answer the question of why the spine hurts between the shoulder blades. If a person experiences pain as a consequence of a previous injury, then the circle of determining the cause narrows significantly, but if there were no bruises, then the unpleasant sensations most likely arose due to problems with the intervertebral column.
Exercises to strengthen the shoulder blades of the back
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We have already published exercises more than once that help stretch muscles that have become stiff during sedentary work, and if not completely eliminate, then at least alleviate back pain, neck pain and headaches.
I was convinced from my own experience that they really work. This is especially true for headaches and pain in the upper back. And today I want to offer you another selection of simple exercises, some of which can be performed without leaving the office.
