Exercises to strengthen the muscles of the stabilizers of the scapula. How to Improve Body Balance and Develop Stabilizer Muscles

Stabilization of the shoulder blades on an incline bench

When a person performs exercises to work out the upper body, it is desirable that it be stabilized. Otherwise, unpleasant consequences such as shoulder clamps or pain in the neck may occur. To avoid this, you must first stabilize the shoulder blades so that they do not stick out every time you load the chest area.

Stabilizing the shoulder blades on an incline bench develops those muscle groups that allow the shoulder blades to remain brought to the chest during other exercises.

What muscles are involved

In addition to the muscles responsible for the shoulder blades - the anterior serratus muscles, rhomboid muscles, the middle and lower bundle of the trapezius muscle - the abdominal muscles also work. The rotator cuff is also involved, as well as the sternocleidomastoid muscle.

Exercise technique

To do this, you need an inclined bench, on which you need to lie with your stomach, head above your legs. The knees should be relaxed, and the feet should rest on the floor or some other support. The body must be kept straight, and this position must be fixed with stabilizing muscles. From this starting position, we begin to perform the exercise.

The arms should be slightly bent at the elbows and raised slightly forward and to the sides. In this case, the palms should “look” inward, and the thumbs should be turned up. Lower the shoulder blades, relax the shoulder muscles. Hold the position for 5 seconds, then return to the starting position.

move slowly, controlling the body;
try to keep your chest straightened;
keep your shoulder blades down and your elbows up;
shoulders do not need to be reduced in front.

Exercise is characterized by an open kinetic chain. It is performed at an advanced or intermediate level. Muscle tension is significant, but the load on the ligamentous apparatus is not as high as if the movements were performed with weights.

Number of sets and repetitions

The exercise may seem unnecessarily light until fatigue begins to build up. Therefore, the number of repetitions must be agreed with the instructor. Not only it, but also the holding time of the pose depends on whether the exercise is performed with or without weights. How more weight dumbbells, the shorter the fixation time. The number of approaches can also be thought out individually.

Ecology of life: Health and beauty. With special exercises for the shoulder blades, you can strengthen your back, hide protruding shoulder blades and remove stoop.

With special exercises for the shoulder blades, you can strengthen your back, hide protruding shoulder blades and remove stoop.

Shoulder exercises

These exercises serve the following purposes:

1. stretching the spine;

2. strengthening the back muscles of the shoulders;

3. strengthening the stabilizing muscles between the shoulder blades;

4. stress relief;

5. elimination of protruding shoulder blades.

Exercise 1

Starting position: To perform the exercise, you need to lie on your stomach, put your feet shoulder-width apart, your arms should be bent at the elbows and in contact with the floor.

Performance:

Raise your arms up, while bringing the shoulder blades together as much as possible.
Concentrate on tension in the upper back.
When performing the exercise, to achieve maximum results, the torso and arms should not come off the floor.
Repeat 2-3 sets, 15-20 times.

Exercise 2

Starting position: Take a pose lying on your back, bending your knees. Feet should be shoulder-width apart, arms raised at right angles to the floor. In this exercise, it is important that the elbows are fixed and the arms are straight. The shoulder blades should be in contact with the floor.

Performance:

Arms straight, shoulder blades raised as high as possible from the floor. Pay attention to how hands approach the ceiling.
Keeping your arms up, lower your shoulder blades so that they touch the floor.
Repeat the exercise several times, you can practice both fast and slow execution.
After finishing, rest with your arms at your sides.

Exercise 3

Starting position: Stand with your back to the wall, leaning your back so that the heels, buttocks, shoulder blades and back of the head touch the wall at the same time.

Performance:

Take a breath, exhale. Straighten the chest, without looking up from the wall.
You need to stand in this position for at least 5 minutes, if you can, stand longer.

Exercise 4

Starting position: Stand straight with your elbows slightly bent.

Performance:

Take a deep breath, and as you exhale, connect the shoulder blades, as close as possible, one to the other.
Keep your head straight, looking straight ahead, continuing to breathe deeply. The duration of the exercise is 30 seconds, no more.

Exercise 5

Starting position: Position - lying on your back, on the floor. Raise your knees. Feet touch the floor at shoulder width. The arms are straightened, raised perpendicular to the floor, the elbows are fixed. The shoulder blades are in contact with the floor.

Performance:

Bending the sacrum, feel how the feet are in contact with the floor. The chin should be retracted.
Then, lower the chest while lifting the shoulder blades. After that - relax the sacrum, lower the shoulder blades, put your hands on the sides.
Repeat the exercise several times.

And the most important exercise that you need to perform constantly - do not let fatigue and a bad mood make you forget that your back should always be straight and your head cheerfully raised up!

shoulder joint

The anatomy of the shoulder joint begins with the bones that make it up: the scapula and the humerus. The shoulder joint has a spherical shape and provides the greatest range of motion: both rotation and flexion are possible, as well as the limb can describe a cone (movement is limited only by the size of the articulating surfaces). The head of the humerus is attached to the articular surface of the scapula, the easiest example for comparison is basketball lying on a plate. Having received a large range of motion, the shoulder joint sacrificed stability. It is characterized by subluxations, dislocations, ruptures of the articular capsule.

The bones that make up the shoulder joint hold the ligamentous and muscular apparatus. Ligaments make up the joint capsule, surround the head of the shoulder and attach to the shoulder blade. There are several portions of ligaments that are - anterior, rear and lower. These sections of the capsule stretch and tighten with certain movements in the shoulder joint.

The muscular apparatus is one of the most important elements that ensure stability in the shoulder joint, especially the muscles that form "rotator cuff".

"Rotator Cuff" consists of 4 different muscles, starting from the scapula and attached to the head of the humerus. These muscles are classified according to their location on the body.

"Rear vacator cuff" includes - infraspinatus and small round muscles. These muscles are responsible for external rotation of the shoulder. "Upper Rotator Cuff" - supraspinous muscle. The third and final portion of the rotator cuff muscles - "anterior rotator cuff". It includes "subscapularis". This muscle attaches to the anterior surface of the humerus and is responsible for internal rotation of the shoulder.

Together, the muscles of the rotator cuff hold the head of the humerus against the articular surface of the scapula and provide stability to the shoulder joint during movement. Other muscles that play an important role in joint stability are called "blade stabilizers", they start from the spinal column and are attached to the shoulder blade. The main muscles of this group are rhomboid and trapezoid muscles. In addition to these two muscle groups, there is another equally important muscle - "deltoid muscle".

In addition to the stabilizing apparatus, in the shoulder joint along the edge of the articular surface there is an outgrowth of cartilage, which is called the articular lip.

articular lip not only additionally stabilizes the shoulder joint, but also has a shock-absorbing function. Most often, the lip is damaged during dislocations in the joint.

Together, all these structures maintain stability and allow the joint to work.

Adhesive capsulitis "frozen shoulder"

The shoulder joint consists of the articular surfaces of the spherical head of the humerus and the concave cup-shaped surface of the neck of the scapula facing each other. The joint is surrounded by a capsule, which is a shell consisting mainly of ligaments that provide stability to the shoulder joint.

At the same time, the capsule provides joint mobility, stretching freely throughout the entire range of motion.

In some cases, the joint capsule and the synovial membrane lining the joint cavity can become inflamed, resulting in its wrinkling and limitation and pain during movement. This disease is called adhesive capsulitis or frozen shoulder.

The causes of this disease are not fully understood. Middle-aged women are more commonly affected. The disease occurs acutely or gradually. Night pains in the area of the shoulder joint are characteristic, radiating to the arm. Limitation of movements in the shoulder gradually progresses.

How to treat adhesive capsulitis and frozen shoulder?

Arthroscopic treatment is used to treat this condition. A special optical device, the arthroscope, is inserted into the cavity of the shoulder joint through skin punctures. Through the arthroscope, the joint cavity is examined, and areas of the adhesive process and a wrinkled capsule are identified. Through the second puncture, a special thin instrument is introduced into the joint cavity, which allows treating areas of pathological adhesion in the joint and a wrinkled capsule with cold plasma. After this procedure, the range of motion in the joint is restored. On the second day, a set of exercises is prescribed to consolidate the results achieved during the operation and restore muscle strength.

IMPLEMENTATION SYNDROME AND ROTATOR CUFF RUPTURE

WHAT IS A ROTATOR CUFF?

The rotator cuff of the shoulder joint is understood as a tendon formation, consisting of the tendons of the supraspinatus, infraspinatus and subscapularis muscles. The main function of this anatomical formation is to stabilize and hold the head of the shoulder in the glenoid cavity of the scapula during the abduction of the upper limb.

How is the rotator cuff damaged and what is impingement syndrome?

Most vulnerable spot The rotator cuff of the shoulder is the supraspinatus tendon, as it is located directly under the acromial process of the scapula and can be damaged if it is awkwardly moved against it. But more often, due to age-related or post-traumatic changes, the acromial process sharpens with deposition of calcium salts on the lower surface facing the rotator cuff, in the form of osteophyte spines, leading to abrasion of the rotator cuff - this is the so-called impingement syndrome.

HOW TO DIAGNOSE IMPIGMENT SYNDROME AND ROTATOR CUFF RUPTURE?

In the early stages of impingement syndrome, the main complaint of patients is diffuse dull pain in the shoulder. The pain is aggravated by raising the arm up. Many patients report that pain prevents them from falling asleep, especially when lying on the side of the affected shoulder joint. A characteristic symptom of impingement syndrome is the onset of acute pain in the patient when trying to reach the back pocket of his trousers. In later stages, the pain intensifies, and joint stiffness may occur. Sometimes there is a clicking in the joint when the arm is lowered. Weakness and difficulty in raising the arm up may indicate a rupture of the rotator cuff tendons.

The most informative method for diagnosing ruptures of the rotator cuff is magnetic resonance imaging (MRI), a study that allows you to qualitatively and quantitatively determine soft tissue damage.

WHEN IS THE CONSERVATIVE TREATMENT OF IMPIGEMENT SYNDROME USED?

In the absence of damage to the rotator cuff on MRI, treatment of impingement syndrome begins with therapeutic methods:

activity restriction
anti-inflammatory therapy
administration of steroid drugs
various types and methods of physiotherapy.

Therapeutic treatment can take from several weeks to months and, if the disease is not advanced, then these methods are usually sufficient.

WHEN IS AN OPERATION NEEDED?

In the event that therapeutic treatment has not yielded results, when the pain is acute, or the dominant arm is damaged, without which the patient's quality of life suffers, surgical treatment is used - arthroscopic subacromial decompression.

WHAT MANIPULATIONS ARE CARRIED OUT DURING THE OPERATION?

WHAT IS THE OPERATION?

In most cases, the operation is performed arthroscopically - through skin punctures, without an incision. An optical device, an arthroscope, is inserted into the cavity of the shoulder joint through a puncture, which allows you to examine the joint, identify damage to the rotator cuff and determine the cause of pain. Through the second puncture, a special instrument is inserted - a shaver, which removes bone spikes from the acromial process of the scapula, compressing the rotator cuff and causing pain.

WHAT IS THE TREATMENT FOR ROTATOR CUFF TENDON RUPTURE?

Due to the peculiarities of the blood supply, a full-thickness rupture of the rotator cuff cannot heal on its own, without surgery. The operation can be performed arthroscopically through punctures or through a small incision. The type of operation depends on the size, location of the gap. Partial tears require only smoothing of the edges of the damage during the operation. Complete ruptures involving the entire thickness of the ligamentous apparatus require suturing, but if the rupture occurred at the site of attachment of the tendon to the bone, then this requires "suturing" it to the bone using absorbable anchors.

HOW DOES THE REHABILITATION GO AFTER THE SURGERY?

If the rotator cuff is not damaged, then recovery occurs as soon as possible. From the second day after the operation, exercises aimed at increasing the range of motion and muscle strength are prescribed.

SHOULDER INSTABILITY

The shoulder joint is the most mobile in the human body. It is arranged in such a way as to allow movement of any volume in all planes. The flip side of increased mobility is a predisposition to injury. The shoulder girdle is attached to the chest in front at the sternoclavicular joint, and behind the shoulder blade is connected to the chest only with the help of muscles. A feature of the shoulder joint is the significant role of muscles not only in the generation of movement, but also in the dynamic stabilization of the shoulder joint. For example, the movement of throwing a ball cannot be carried out safely and correctly without initial stabilization of the scapula by the dentate, trapezius, rhomboid muscles, and the shoulder by the muscles of the rotator cuff. Meanwhile, very often, the pathology of these muscles, due to the gradual development of symptoms, is taken as simply “arthrosis” or even “osteochondrosis”. As a result, a patient with shoulder pain comes to a sports traumatologist with an already massive rotator cuff rupture, which requires a long recovery after a long-established operation on the tendons of these muscles. An equally urgent problem is the instability of the shoulder joint that arose after a dislocation (and its reduction).

Let us briefly present the terminology of possible injuries of the shoulder joint in case of shoulder instability after its dislocation.

Bankart damage - denotes the separation of the capsule and articular lip from the glenoid cavity of the shoulder.
Hill-Sachs injury - bone damage to the posterior part of the head of the shoulder when it hits the edge of the glenoid cavity after dislocation.
damage SLAP - places of damage to the glenoid cavity of the shoulder.
rotator cuff (rotator cuff) - tendons of a group of muscles (supraspinatus, infraspinatus, round, subscapular) that rotate and stabilize the humerus.

HOW DOES THE SHOULDER JOINT DISCLOSE AND WHY DOES ITS INSTABILITY DEVELOP?

The shoulder joint is made up of the head of the humerus and the glenoid (articular cavity of the scapula). Along the edge of the articular cavity is a meniscus-like structure - the articular lip, which acts as a stabilizer (suction cup). The capsule of the shoulder joint, in turn, is tightly fixed to the edge of the articular lip, performing a stabilizing function.

Dislocation of the shoulder occurs if the joint capsule ruptures or the articular lip (labrum) along with the ligaments is torn off from the bony edge of the glenoid cavity of the scapula. This is the so-called Bankart damage.

If the separation of the articular lip occurs in a limited area, then there is an excessive displacement of the humerus in the separation zone and the patient feels instability - subluxation of the shoulder joint. Most often this occurs when the abducted shoulder rotates outward. If the separation of the articular lip occurs in a significant area (comparable in diameter to the head of the humerus), then a complete dislocation of the shoulder occurs - the head of the shoulder completely slides off the glenoid cavity of the scapula and goes into the space between the neck of the scapula and the muscles. In some cases, after a complete dislocation, the shoulder is reduced on its own, in others, the help of a doctor is required.

WHAT IS THE PROGNOSIS AFTER THE FIRST SHOULDER DISTRUCTION?

After the primary dislocation and its reduction, the further prognosis depends on the age of the patient. Statistics show that in patients under 30 years old, in 80% of cases, after the primary dislocation, a second one follows, that is, without surgery, the torn off articular lip cannot grow back into place. To treat a patient older than 30 years with a fresh primary dislocation, immobilization of the arm for up to 6 weeks in a special splint is required, or surgery is performed.

HOW TO TREAT REPEATED (HAUSTOM) SHOULDER DISTRUCTION AND INSTABILITY OF THE SHOULDER JOINT?

The arthroscopic method is used to treat this condition. The operation is performed through skin punctures, without an incision. A special optical device, an arthroscope, is inserted into the cavity of the shoulder joint through a puncture, which allows you to examine the joint, identify damage to the ligamentous apparatus of the shoulder joint and determine the cause of instability.

Through another puncture, special instruments are introduced into the joint cavity, allowing the detached articular lip to be attached. Fixation of the articular lip is carried out using absorbable fixators - anchors.

At correct execution This operation is successful in 95% of cases.

IS IT ALWAYS SUCCESSFUL TO PERFORM AN ARTHROSCOPIC OPERATION?

In the case of chronic damage or avulsion of the articular lip with a bone fragment, we apply the operation in a minimally invasive way. through a small incision of 4 cm, fixing the bone fragment in place. In addition, the advantage of the open technique is the possibility of suturing the stretched joint capsule.

WHAT IS THE TACTICS OF REHABILITATION TREATMENT?

The shoulder is fixed in a special splint in the position of abduction and external rotation for 3-6 weeks. The splint is removed several times a day to perform exercises aimed at increasing strength and range of motion. Sports activities are allowed 3-4 months after the operation.

REHABILITATION PROTOCOL AFTER SURGERY RECONSTRUCTION OF THE CAPSULE AND ARTICLE LIP (BANKART). *

* Attention! You need to consult a doctor, a specialist in rehabilitation in this area.

PHASE I - ACUTE, IMMEDIATE.

Week 0-2.

1 week of comfort.
Immobilization in a brace for 4 weeks.
Soft actively-assisted range of motion exercises with an L-shaped bar (L-bar). All up to the pain threshold.
A. Shoulder flexion 0-120
B. Abduction 20 , external rotation up to 20 .
B. Abduction 20, internal rotation 45
Rope exercises, jumping ropes.
Range of motion of the elbow and hand.
Isometry of external and internal rotation, abduction, biceps.
Extension, flexion of the elbow.
Sword exercises.
Cold. anti-inflammatory activities.

Week 3-4.

Cold. anti-inflammatory activities. Magnetotherapy.

Actively assisted range of motion exercises with L-bar.
A. Flexion 120-140.
B. Lead 45, external rotation 20-30.
B. Lead 45, internal rotation 45-60.
The beginning of light isotonic exercises for the musculature of the shoulder in abduction - external and internal rotation, supraspinatus and biceps.
The beginning of exercises strengthening the stabilizers of the scapula - rhomboid, trapezius, anterior serratus muscles.

Week 5-6.

Progression of all actively-assisted range of motion exercises with the L-bar.
A. Flexia 160
B. Abduction 90, external rotation 45-60.
B. Abduction 90, internal rotation 65-90.
Upper limb ergometer for 90 abduction.
Progression of all strength exercises.

PHASE II, INTERMEDIATE (8-14 WEEKS).

Week 8-10.

Progression to full range of motion.
A. Flexia 180
B. External rotation 90.
B. Internal rotation 85.
Isokinetic exercises in a neutral position.
Continue all strength building exercises.
Start exercises that strengthen the muscles that stabilize the shoulder blade.

Week 10-14.

Continue all exercises on the mobilization of the capsule.
Start a program of 10 exercises for throwing sports.
Abduction 90, upper limb ergometer.
Manual resistance exercises for diagonal movement patterns.

PHASE III, ADVANCED (4-6 MONTHS).

Continue all mobility exercises.
Stretching external rotation, internal rotation, flexion, on the capsule of the shoulder joint.
Isokinetic external - internal rotation.
Isokinetic testing.
Plyometric exercises.
Interval training program with the approval of a physician.

IV PHASE OF RETURN TO FUNCTIONAL ACTIVITY.

Continue all strengthening exercises.
Continue 10 exercises for throwing sports.
Continue stretching.

ARTHROSCOPY

The method of arthroscopy refers to minimally invasive endoscopic methods for the diagnosis and treatment of diseases and injuries of large joints. The method was introduced into world practice in 1957 by the Japanese surgeon Watanabe, who used a cystoscope for this purpose. And in our country it has been used since 1976. At the moment, the method is used in many clinics in Moscow and Russia. The Russian Arthroscopic Society was founded. www.arthroscopy.ru

The method consists in the initial examination of the joint and diagnosis through two or three miniature incisions-punctures (4-5 mm in diameter) using a video-optical operating system. Through the same accesses, with the help of thin instruments, surgical manipulations are performed. Currently, this method is used to treat all joints and even intervertebral discs.

Main constituent parts endoscopic equipment are: video monitor, light source, video camera, fluid blower. The operation takes place under continuous washing of the joint cavity with saline. Direct examination occurs with the help of an arthroscope (optical device), to which a video camera lens and a light guide are attached.

Diagnostic arthroscopy can be performed under local anesthesia with navocaine solution, and it is preferable to perform therapeutic arthroscopy under conduction or epidural anesthesia (general and regional).

THE METHOD ALLOWS TO CORRECT THE FOLLOWING TYPES OF JOINT PATHOLOGY:

Treatment of torn menisci and ligaments of the knee, shoulder, ankle joints.
Treatment of arthrosis of large joints.
Removal of free intra-articular bodies.
Treatment of cartilage damage.
Accurate comparison of bone fragments in intra-articular fractures.
Treatment of habitual dislocation of the shoulder.

ADVANTAGES OF THE METHOD:

Operations without large incisions.
There is no need for plaster immobilization.
Early postoperative rehabilitation.
Reducing the number of bed-days of hospital stay.
Possibility to perform the operation on an outpatient basis.

Stabilization of the shoulder blades on an incline bench

Stabilizing the shoulder blades on an incline bench develops those muscle groups that allow the shoulder blades to remain brought to the chest during other exercises.

What muscles are involved

Exercise technique

move slowly, controlling the body;
try to keep your chest straightened;
keep your shoulder blades down and your elbows up;
shoulders do not need to be reduced in front.

Number of sets and repetitions

The exercise may seem unnecessarily light until fatigue begins to build up. Therefore, the number of repetitions must be agreed with the instructor. Not only it, but also the holding time of the pose depends on whether the exercise is performed with or without weights. The greater the weight of the dumbbells, the shorter the fixation time. The number of approaches can also be thought out individually.

The muscle that lifts the scapula, in Latin called "musculus levator scapulae", lies under the layer of the trapezius muscle. It has an oblong outline and a thickening closer to the central part.

Anatomy and topography

Together with the rhomboid muscle, this formation forms the second muscle layer. Its fibers originate from the transverse processes of the four upper cervical vertebrae (namely, from their posterior tubercles). Heading further down and away from the spine, the muscle attaches to the median edge of the scapula in its upper section, as well as the upper corner of the scapula.

The anatomy of the muscle that lifts the scapula is variable: in some cases, individual muscle bundles starting from the vertebrae with four tendons do not combine into one muscle, and then the formation is represented by four separate muscles.

In the upper third, this muscle is covered by the sternocleidomastoid, and in the lower third by the trapezius muscles; and the front surface is adjacent to the deep branch of the transverse cervical artery and the nerve leading to the rhomboid muscle.

blood supply

The blood supply to the muscle that lifts the scapula is carried out by three branches of the subclavian artery, which, in turn, is a branch of the aortic arch:

transverse cervical artery;
suprascapular artery;
ascending artery of the neck.

innervation

The levator scapula muscle is innervated by branches of the third, fourth, and fifth spinal nerve roots.

Functions

As the name implies, the main function of the levator scapula muscle is to raise this movable bone. Mostly, this muscle shifts upward the upper angle of the scapula, next to which it is attached to the bone. Thus, when it contracts, it causes a rotational movement of the scapula, in which the lower angle of the scapula moves towards the spine.

With a fixed scapula, the fibers of this muscle, contracting, tilt the cervical spine to the corresponding side and back.

Pathology

It is believed that the involvement of the muscle that lifts the scapula in various pathological processes is one of the common causes of painful "clamps" in the neck and shoulder girdle(the so-called "scapular-costal syndrome"). Along with this muscle, as a rule, the supraspinatus and anterior scalene suffer.

The development of such a pathological condition is facilitated by functional disorders - a consequence of overstrain of the muscles that fix the scapula or set it in motion.

Circumstances leading to the development of the syndrome:

low level of mobility, hypodynamia;
passive lifestyle;
unusual intense loads (sudden jumps, weight lifting), which is especially important for untrained people whose muscles are not accustomed to physical exertion;
traumatic injuries (especially blows to the back, falls, road accidents).

Pain sensations in this pathology can be of a different nature and have different intensities (it can be sharp, acute, or it can be aching, bursting in nature; in some cases it takes a chronic course).

In acute cases, complex therapy is carried out, including:

medications designed to relieve pain and reduce spasm;
physiotherapy procedures;
massage (a course of massage should be carried out without exacerbation, after stopping the pain syndrome);
special exercises.

The most effective preventive measure aimed at reducing the frequency and intensity of exacerbations is a special medical gymnastics. Systematic implementation simple exercises strengthen the muscles, and the load will cease to cause pain in them.

How to develop the levator scapula muscle

As a rule, sets of exercises affect not only this muscle, but also others that have points of origin and attachment in the area of \u200b\u200bthe bones of the shoulder girdle. Physical exercises that give a load to this muscle group, with systematic exercises, help strengthen the stabilizing muscles located between the shoulder blades, strengthen rear group muscles of the shoulder girdle, and, as a result, the reduction or elimination of features such as stoop and protruding shoulder blades.

The following exercises will help to “pump up” this muscle:

Starting position: hands are in front of the chest, forearms are horizontal, parallel to the floor; the back is straight. From this position, movements are made that raise the elbows as high as possible; the hands should not change their position. In addition to the levator scapula muscle, this simple exercise at its different stages, the trapezius, rhomboid, sternocleidomastoid muscles are involved, they also work pectoral muscles(both large and small) and the middle portion of the fibers of the deltoid muscle.
Starting position: standing straight, arms slightly bent at the elbow joints. Taking a smooth, deep breath, while exhaling, bring the shoulder blades as close as possible. In this position, the shoulder blades should be held for no more than 30 seconds. The exercise should be repeated several times without changing the position of the head and continuing to breathe calmly.

Physical exercises for the muscle that lifts the scapula must be performed in combination with exercises for other muscles surrounding it, located in the shoulder girdle. Only in this case, the muscle group of the shoulder girdle will look and function harmoniously.