Many people in March notice that when they raise their arms, a slight trembling appears, their shoulders seem to “fall” forward, and even their usual clothes fit differently. The reason is not excess weight, but weakening of the muscles between the shoulder blades and triceps. They hardly work during a sedentary lifestyle, but they are responsible for the posture and shape of the hands.
No push-ups or dumbbells needed. Two simple movements are enough, which can be done right at the doorway or wall.
Stand in a doorway, bend your arms 90 degrees and rest your forearms on the doorframes. Step forward with one foot, allowing your chest to fall forward a little. Stay in this position for 30–45 seconds, breathing deeply and calmly. Repeat twice. This gently stretches the tight pectoral muscles that are pulling the shoulders forward and frees the shoulder blades to move into a natural position.
Then stand with your back to the wall so that your heels, buttocks, shoulder blades and the back of your head touch the surface. Raise your arms up, press your elbows and wrists against the wall. As you exhale, pull your elbows down and back, as if you were trying to “press” them into the wall. Hold for 20–30 seconds, maintaining even breathing. Repeat three times. This movement involves the muscles between the shoulder blades and the gluteus medius – the same muscles that maintain posture and a clear lateral line.
Do this practice daily or every other day, the entire workout will take less than 8 minutes. After just 5–7 days, you will feel that your shoulders are straightened, your arms are raised more confidently, and your movements have become freer.
