Fatigue and stress are the most common causes of tension in the shoulder girdle. The accumulated tension in the shoulder muscles over time causes additional fatigue and often pain. In order to prevent this condition, targeted exercises for the shoulder girdle that are light in intensity and improve circulation, joint mobility and support proper body posture can help. They can be combined with sets of exercises for other parts of the body, and they can be applied independently. In addition to proper exercise, it is important to take care of breathing.
1. Renunciation
Take a shoulder-width stance, arms are stretched along the body. Move your arms away from your body to the side, left and right, and lift them up, stretching them above your head, then bring them back to the starting position along the same path. Pay attention to your breathing. When you raise your arms, inhale, and when you lower them, exhale. Repeat the exercise 10 times.
2. Hands in front of the body
Take a shoulder-width stance, arms are stretched along the body. Raise your arms above your head so that they pass in front of your body. Before the arms reach the end point, raise yourself up on your toes. When you raise your hands inhale, when you lower them - exhale. Repeat the exercise 10 times.
3. Rotations
In the starting position, in a shoulder-width stance, spread your arms at shoulder height, but bend at the elbow at a 90-degree angle, with the forearm of one arm pointing up and the other down. The upper arms are constantly in the same, straight position, while the forearms change position simultaneously and in sync (up-down and vice versa, with one and the other hand). Breathe briefly, synchronized, with movement - exhale. Repeat the exercise 12 times.
4. Circles
As in the previous ones, in this exercise as well, the initial position is shoulder-width apart, arms are extended along the body. Make lateral circles in advance with extended arms. Inhale when the arms are in the upper position, and exhale when lowering them. Repeat the exercise 12 times.
5. Bending the elbows
From a shoulder-width stance, extend your arms in front of your body at shoulder height. Bending your elbows, throw your hands behind you at shoulder height, and then return them to the starting position. When you throw your elbows in, inhale, and when you bring them back, exhale. Also, repeat the exercise 12 times.
6. Diagonal
The same starting position as in the previous exercises: shoulder-width stance, arms stretched out in front of the body. Spread them diagonally and return them to the starting position, first with one hand, then the opposite diagonal with the other, after which you return them to the starting position. Inhale when you spread your arms, exhale when you bring them back. Repeat the exercise 12 times, reports Novosti.
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