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25
Workout

Micro-break for neck and shoulders

~3 min.
~36 kcal
⁉️ Comments

Your neck is stiff, your shoulders have crept up to your ears, and there's that familiar burning sensation between your shoulder blades. If this sounds like you, it's time for a short but very targeted break. This workout is designed specifically for those who spend long hours at a computer, behind the wheel, or in any other position with a fixed torso.

The routine includes 10 exercises using FISIO functional suspension straps — they gently work the neck and shoulder area, open up the chest, and restore mobility in the upper back. No sudden movements or axial loading: the straps let you adjust the effort by changing the angle of inclination, making the workout equally suitable for beginners and those who have been training for a long time.

  • Perform the exercises smoothly, without jerking — especially rotations and stretches.
  • Pay attention to your breathing: exhale on the effort, inhale on the return.
  • If you feel discomfort in the neck or shoulders, adjust the angle of inclination or range of motion slightly.

The workout is suitable for adults of any fitness level and is especially relevant for those with a sedentary lifestyle. Do it in the middle of your workday — and you'll feel the difference from the very first set.

Warm up
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Golf
1
Level: 2
6
Side lunge (alternating)
1
Level: 2
12
Butterfly
1
Level: 1
10
Exit to the plank on the forearms
1
Level: 1
12
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Short extension
1
Level: 1
8
Sumo squat
1
Level: 2
10
Main exercises
W extension
1
Level: 1
8
Shoulder rotation
1
Level: 1
8 sec.
L extension
1
Level: 1
8
Rotation 1
1
Level: 1
8
Butterfly
3
Level: 1
10
Short extension
1
Level: 1
8
T - Abduction
5
Level: 2
10
Rotation 2
1
Level: 2
8
I - Abduction
6
Level: 2
10
I slide (kneeling)
5
Level: 1
12
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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