To get your back straight and get rid of the feeling of “sagging” shoulders, you don’t need to spend hours in the gym or wear a corset. Noticeable results can be achieved in a few weeks by performing a short set of 3 simple exercises that takes only 3-4 minutes. It activates the muscles of the upper back, strengthens the shoulder blades and improves the tone of the entire back of the body.
Experienced specialists recommend this lightweight complex, which is easy to fit even during a break between tasks.
1. Reduction of shoulder blades with fixation
- Stand straight, feet shoulder-width apart, arms hanging freely.
- Slowly draw your shoulder blades back and down, as if holding a pencil between them.
- Hold for 3-4 seconds, breathe calmly.
- Relax.
- Repeat 12–15 times.
2. Cat-cow
- Get on all fours, knees under your hips, hands under your shoulders.
- As you inhale, round your back and press your chin to your chest.
- As you exhale, bend your chest, looking up.
- Move slowly, with your breath.
- Perform for 1 minute.
3. Resistance Raises
- Sit or stand up straight. Take the towel by the ends and extend your arms in front of you at chest level.
- Tighten your back and slowly raise your arms up, maintaining the tension.
- Hold for 2 seconds at the top.
- Lower it smoothly.
- Repeat 10-12 times.
Breathe evenly: exhale as you force, inhale as you relax. Focus on quality, not speed. Make movements consciously, feeling the work of the muscles between the shoulder blades.
For visible results, perform the complex daily or every other day. After just 5–7 days, you will notice that your breathing has become deeper and your shoulders are straightened.
