Many people notice that by the middle of the day a dull tension appears between the shoulder blades, as if a fold is pinched there. Often the reason is not overwork, but the habit of keeping your shoulders slightly raised while working behind the screen. Because of this, the muscles of the upper back are in constant contraction, and blood flow slows down. There is one simple movement that relieves this tension without massage or floor exercises. It engages the rhomboid muscles, improves thoracic mobility and returns the body to its natural position.
How to do it:
- Sit upright, feet firmly on the floor, hands loosely on your knees.
- As you exhale, slowly bring your shoulder blades together without raising your shoulders.
- Imagine that a thin book is clamped between your shoulder blades and you want to hold it.
- Hold for 3 seconds, feel a slight warmth between your shoulder blades.
- As you inhale, gently relax.
- Repeat 10 times.
- Perform 2 sets per day.
To enhance the effect, run your fingertips from the spine to the sides along the upper back. Make light sliding movements, without pressing. This stimulates microcirculation and relieves residual tension.
After just a few days, you will notice: you less want to “knead” your back with your hands, your shoulders drop on their own, and it becomes easier to breathe because your chest is no longer compressed.
