To get rid of the feeling of “emptiness” between the shoulder blades, remove stoop and return a clear contour to your back, you don’t need to lie on a roller for hours or go for a massage. Noticeable results can be achieved in a few weeks by performing a short set of 3 simple movements that takes only 3-4 minutes. It activates the rhomboid and trapezius muscles, improves posture and makes your silhouette slimmer, even in tight-fitting clothes. This lightweight complex is easy to fit at any time of the day.
1. Reduction of the shoulder blades with a pause
- Stand straight, feet shoulder-width apart, arms along your body.
- As you exhale, slowly pull your shoulder blades back and down, as if you were holding a piece of paper between them.
- Hold this position for 3 seconds, feeling the tension in the center of your back.
- As you inhale, gently relax.
- Repeat 12-15 times.
2. Standing bend with fixation
- Stand up straight, put your hands behind your back and clasp them together or simply clasp your fingers.
- As you exhale, gently expand your chest, moving your arms slightly back and down.
- Don't throw your head back, look straight.
- Hold for 5 seconds, then relax.
- Perform for 1 minute.
3. Body rotation with support
- Sit on a chair or stand with your feet hip-width apart.
- Fold the towel in half and grab the ends at chest level.
- Slowly rotate your body to the right and left, keeping tension in your back and without moving your hips.
- Perform 10 turns in each direction.
- Breathe evenly: exhale when turning, inhale when returning.
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, your shoulders will lower themselves, and after 10–14 days your back will look toned
