Shoulder joint: Our most mobile joint often loses a significant portion of its range of motion with age. There is tension in the muscles and fascia around the shoulder girdle. Sometimes we are no longer able to make some moves. This simple 5-minute exercise kit, suitable for everyone, will restore mobility to your joint. You will feel as if you have grown wings
Brace and space
We will start by finding a stable and safe standing position.
1. Walk in place for a while. Place your feet where they naturally fit during the walk. This is your natural and stable position.
2. Place your fingers between your lower ribs and hip bones. You want to increase the distance between them by lengthening your spine upwards.
3. At the same time, press lightly against your fingers with your stomach, so that you feel the slight involvement of the abdominal muscles.
Maintain this neutral spine position throughout all exercises.
Wings 1
1. Join the backs of the hands at the level of the navel with the fingers pointing downwards.
2. Begin to slide the joined palms upwards along the central axis of the body, across the abdomen, chest and face until the tips of the fingers are just above the head.
3. When you reach over your head, make a large circle with both arms backwards and relax your arms.
Throughout the exercise, try to maintain the same body position: only the arms are moving (not the hips or the spine) and the shoulder joints are relaxed.
Repeat a total of 3 times.
Wings 2
1. Starting in the same position, move the backs of your hands along the axis of your body until your hands rest on your breastbone.
2. Keeping your shoulders light and relaxed and your elbows bent, open your chest by reaching the elbows back. Feel the shoulder blades move closer together.
3. Relax your hands while exhaling
Try to keep your spine in a neutral position without flexing too much in the lumbar region. If it becomes easier for you, you can bend your knees slightly.
Repeat this movement 3 times, while inhaling, opening your chest, while exhaling, relaxing your hands.
Cactus against the wall
1. Stand with your back to the wall. The heels, buttocks and back of the head are to touch the wall.
2. Place your arms in the “cactus” position: elbows bent 90 degrees, forearms pointing to the ceiling. Both elbows are “glued” to the wall. Watch your chest: you don’t want your ribs to stick out too far forward, let them drop down towards your stomach.
3. Begin moving your arms without taking your elbows off the wall: breathe in straighten your arms above your head, reach to the ceiling, exhale bend your elbows until your upper arms are parallel to the mat.
Be careful not to push the ribs forward. Make this movement slowly, at least 6 times.
Unscrewing against the wall
1. Stand sideways to a wall with your feet approximately hip-width apart. Extend your hand to the side: your arm should be in line with your shoulder and your elbow should be straight.
2. Press your palm lightly against the wall, extend your other arm in the opposite direction, also with your wrist bent and fingers pointing upwards, as if it is resting on the wall.
3. Imagine that you are pushing your hands in two opposite directions, as if you are pushing walls away from you. Relax and let the arm that is not touching the wall fall down alongside your torso
4. With your palm still pressing lightly against the wall and keeping your elbow straight, begin to unscrew your feet and your whole body from the hand that is touching the wall until you reach the maximum stretch without pain.
5. Perhaps you will turn your back to the wall, perhaps you will stop much earlier: it doesn’t matter how far you unscrew: it only matters if you feel the stretching, not the pain.
6. Pause for a moment where you feel sensations along the arm, in front of the arm, or in the chest.
7. Begin to twist your feet and torso back toward the wall and toward the hand that is touching the wall. Make sure you are not lifting your arm unconsciously. Perhaps you will touch the chest of the hand that is in contact with the wall, perhaps not. It is up to you to decide how far you want to go into this position, and it will depend on the sensation in your body.
8. Slowly unscrew until you are sideways to the wall.
Remember that you want your shoulder and arm to be at the same level, your arm should press lightly against the wall, and your elbow should remain straight for the entire duration of this exercise.
Repeat the same sequence on the other side.
Full play
We end the session by relaxing our arms.
1. Stand in the same position as at the beginning. You can march on the spot again to find the best foot position.
2. With your knees slightly bent, start rocking your hips slightly to the right and left, completely relaxing your arms and shoulders.
3. let your hands slam your body from the front and back due to rocking.
4. Stop and stay still for a moment