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184
Workout

Shoulder and Scapula Stress Relief

~10 min.
~120 kcal
⁉️ Comments

A long workday at the computer leaves its mark: shoulders creep up toward the ears, shoulder blades shift and "lock up," the neck stiffens, and a nagging tension appears between the blades that neither neck rolls nor a hot shower can relieve. This is the classic picture of chronic muscle tension associated with a sedentary posture and sustained static load.

This workout was designed exactly for situations like these. It combines gentle mobilization of the scapular area, activation of the deep back and shoulder muscles, and controlled strength movements that restore normal shoulder blade mobility and release accumulated tension. No axial load on the spine — just work through body angle on FISIO functional suspension straps.

  • Level: intermediate — suitable for those already familiar with basic suspension strap technique.
  • Focus: shoulders, shoulder blades, mid and upper back.
  • Benefits: relief of muscle tension, improved posture, and support for cervical-thoracic spine health.
  • When to do it: after a workday, during a lunch break, or in the morning to "wake up" the back.

Perform the exercises smoothly, without jerking. During stretching and mobility exercises, breathe deeply and release tension on the exhale. In the strength elements, pay attention to the position of your shoulder blades: they should move with intention — drawing together, dropping down, and stabilizing — rather than shifting uncontrollably.

Warm up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Main exercises
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Pushup on the hands in standing
7
Level: 2
R1
6
Pushup on the hands in standing
7
Level: 2
R2
6
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
T adduction
7
Level: 3
R1
10
T adduction
7
Level: 3
R2
10
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Y adduction
6
Level: 2
R1
10
Y adduction
6
Level: 2
R2
10
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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