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30
Workout

Shoulder Girdle Mobility

~4 min.
~48 kcal
⁉️ Comments

The shoulder girdle is one of the most overloaded and yet most restricted areas of the body in modern people. Hours at a computer, sedentary work, and repetitive movements throughout the day gradually "wall in" the shoulders: mobility decreases, muscles shorten, and the shoulder blades lose their ability to move freely. The result is stiffness, pain in the neck and upper back, and poor posture.

This workout focuses on restoring a full range of motion in the shoulder joint and thoracic spine. You will work the rotator cuff, open up the chest, and release chronic tension from the trapezius and rhomboid muscles — the areas that suffer most from a sedentary lifestyle.

  • Level: beginner — suitable for those who are just starting to work on mobility or returning after a break.
  • Format: sets on FISIO loops — each exercise is performed in several sets with controlled range of motion.
  • Special note: take your time, breathe steadily, and move through the full range. A mild stretching sensation is normal; pain is a signal to stop.

This workout is suitable for office workers, athletes during recovery, and anyone who wants to maintain shoulder girdle health for years to come.

Warm up
Hammock
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Golf
1
Level: 1
6
Tilt
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
L extension
1
Level: 1
S1
8
L extension
1
Level: 1
S2
8
Side tilt
1
Level: 1
6
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
T - Abduction
5
Level: 2
10
One had pushpup with rotation
1
Level: 1
S1
10
One had pushpup with rotation
1
Level: 1
S2
10
I - Abduction
6
Level: 2
10
T adduction
5
Level: 2
10
I slide (kneeling)
5
Level: 1
12
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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