Let’s move on to the shoulders. Their joints are most often overstressed and, in a state of stress, hold unnecessary tension for the longest time. With tight shoulders, it’s hard to keep your back straight, breathe deeply, and just feel good. Together with the joints, we relax the neck and upper thoracic spine. From the above exercises, you can choose those that you like best and that are more convenient to perform. Exercise 1. Stand straight, straighten your back (but do not bend it), lower your arms. Clench your hands into fists and, as you exhale, slowly turn them inward, as if twisting around the axis .. At the same time, you will feel how the shoulder joints and upper spine are stretched. At the same time tilt your head forward. Then put your hands behind your back, connect them into a lock and, as you inhale, bring your shoulder blades together, stretching your neck up and back. The sensations during exercise are similar to morning sips and should be pleasant. To enhance the effect at the end of the exercise, you can raise your hands in the lock from behind and linger in this position for a few seconds – this is how not only the shoulder joints are worked out, but the entire spine. I recommend doing this exercise 10-12 times a day.

Exercise 2. Now you can sit down, but the spine still needs to be kept straight. While inhaling, we raise our shoulders up, trying to pull them up as high as possible, almost to the ears, then with a sharp exhalation we “drop” them down. When the exercise becomes familiar and comfortable, try combining it with cleansing breathing – this will significantly increase the effect. Raise both shoulders together several times, and then alternately: first, we raise the left shoulder as much as possible, while lowering the right, as if our shoulders are scales, then we raise the right shoulder, lowering the left.

Exercise 3. Now we will rotate the shoulders. Slowly, with maximum amplitude, we move our shoulders up and forward, while making a smooth deep exhalation, then down and back with a deep breath. We make 3-5 such circular movements, after which we change the direction to the opposite, that is, we move our shoulders up and back with an inhale, and then down and forward with an exhale. The exercise can be alternated with alternate rotation of the shoulders: at the same time we feed one shoulder up and forward, the second at the same time goes down and back. Rotated 3-5 times – and changed direction to the opposite.

Exercise 4. To stretch the shoulder joints we do this: we join our hands in a lock behind our back and, while inhaling, we try to bring our elbows closer. When moving, we feel how the shoulder blades are reduced, the shoulder joints are stretched and the chest “opens”. On the exhale, we relax. All together it is worth repeating 3-4 times.

Exercise 5. Turn the chair so that you sit with your back to the table. Take your left hand back and place it on the table. At the same time, the right hand is placed on the left shoulder, the head is maximally retracted back to the left. Now we stretch with our left hand on the table. Watch your feelings, avoid pain. They stretched, froze in this position for a few seconds, then relaxed their arm and changed sides. Repeat the same 3-4 times. All this should be done smoothly, slowly and with pleasure. Exercise 6. For the mobility and flexibility of the shoulder joints, let’s try to lock our hands behind our backs. To do this, we bring the left hand, bent at the elbow, behind the back and touch the back with the knuckles between the shoulder blades. Then we start the right hand over the left shoulder from above and try to touch the left hand and connect the fingers into the lock. It may be difficult at first to even touch with your hands, but over time you will start to get good at it. If the hands do not want to “meet” at all, take an object in one of them and try to grab it with the other hand.

When you have clasped your hands, fix in this position for 10-15 seconds, continuing to stretch your shoulder joints. If it works out well, consolidate success – unhooking your hands, transfer the hand that is on top, over the second shoulder and again try to clasp your fingers. The forearm and elbow in this position are located on the anterior surface of the chest. The spine should always be stretched out, otherwise you simply won’t succeed. Exercise 7. Clasp your hands in a lock at the back of your head. In this position, take a few deep breaths, raising your elbows as high as possible and stretching your spine behind them. Then hold your breath while inhaling as your spine and elbows are extended upwards, and slowly turn your torso to the right. The head should turn last. Try to move your right elbow as far back as possible. At the exit, take the original, relaxed position. Then do the same on the other side.

After this exercise, move your hands away from the back of your head without disengaging them, and draw a “figure eight” with your elbows to one side and the other.