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26
Workout

Breathing and Chest Freedom

~3 min.
~36 kcal
⁉️ Comments

When the chest feels tight and the shoulders habitually round forward, it is not only posture that suffers — breathing itself becomes restricted. The muscles of the thoracic region and intercostal structures lose elasticity, the diaphragm works at half capacity, and even a deep breath feels incomplete. This workout is designed to gently and gradually restore mobility and freedom to the chest.

The program combines exercises focused on elongation, rotation, and opening of the shoulder girdle. You will work through the anterior and posterior structures of the trunk, release habitual tension in the area between the shoulder blades, gently mobilize the thoracic spine, and restore a neutral shoulder position. FISIO loops allow you to perform every movement with full control over range of motion — increasing it progressively, without sudden efforts or discomfort.

  • Suitable for those who spend long hours sitting or working at a computer.
  • Recommended for stiffness in the thoracic region and "closed" shoulders.
  • Useful as a standalone workout and as a warm-up before strength training.

Perform the movements slowly, keeping your attention on your breath: inhale as you open and lengthen, exhale as you return. Do not force the range of motion — a sensation of mild tension without pain is the right reference point.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Squats (wide feet position)
1
Level: 1
15
Exit to plank
1
Level: 1
12
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.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
L extension
1
Level: 1
8
W extension
1
Level: 1
8
Rotation 1
1
Level: 1
8
Shoulder rotation
1
Level: 1
8 sec.
Short extension
1
Level: 1
8
Rotation 2
1
Level: 2
8
Butterfly
3
Level: 1
10
I slide (kneeling)
5
Level: 1
12
Y slide
7
Level: 1
12
T - Abduction
5
Level: 2
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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