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Workouts / Мобильность и гибкость
26
Workout

Shoulder Girdle Mobility

~25 min.
~300 kcal
⁉️ Comments

The shoulder girdle is one of the most mobile and, at the same time, most vulnerable areas of the body. Daily computer work, repetitive postures, and a lack of varied movement gradually restrict the range of motion in the shoulders, create chronic tension in the trapezius muscles and scapular area, and over time increase the risk of injury during any physical activity.

This circuit workout is designed specifically to restore and maintain shoulder girdle mobility. It is suitable for beginners, people with a sedentary lifestyle, and those returning to regular exercise after a break. The exercises are performed with FISIO functional loops — they allow you to gently control the range of motion, reduce the load on the joints, and help the body move within its natural range without axial strain on the spine.

  • Perform the exercises at a calm pace, focusing on the sensations in your shoulders and shoulder blades.
  • Avoid pain — mild discomfort from stretching is acceptable, but sharp pain is a signal to reduce your range of motion.
  • Breathe steadily: exhale at the point of effort or maximum stretch, inhale on the return.
  • Circuit format: move from exercise to exercise with minimal rest, maintaining mindful movement throughout.

Performing this routine regularly helps improve posture, relieve accumulated tension in the upper body, and prepare the shoulders for more demanding strength training.

Warm up
Squats (wide feet position)
1
Level: 2
15
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Back extension
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Main exercises
L extension
1
Level: 1
R1
8
W extension
1
Level: 1
R1
8
Shoulder rotation
1
Level: 1
R1
8 sec.
Rotation 1
1
Level: 1
R1
8
Butterfly
3
Level: 1
R1
10
T - Abduction
5
Level: 2
R1
10
One had pushpup with rotation
1
Level: 1
S1
10
One had pushpup with rotation
1
Level: 1
S2
10
T adduction
5
Level: 2
R1
10
I - Abduction
6
Level: 2
R1
10
Short extension
1
Level: 1
R1
8
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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