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184
Workout

Shoulder and Scapula Stress Relief

~52 min.
~624 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
Embryo
1
Level: 1
10 sec.
Long Torso Twist Stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Lunges L
1
Level: 1
6
Rotation 1
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
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
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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