Let's create a beautiful back! Exercises for shoulder blades. Exercise “Reduction of the shoulder blades Reduction of the shoulder blades

Why do you need to do exercises for the spine?

Diseases of the musculoskeletal system are rapidly becoming younger today. “If previously they were diagnosed in elderly and mature people, today every second teenager has deviations in the health of the spine,” comments Olga Zaichenko, personal trainer at World Gym - Krasnodar .
The main reason, experts say, is that most of us spend too much time sitting and don't take care of our posture. “When we come home from work, we spend our free time mostly lying in front of the TV or sitting at a laptop. Children prefer to hang out on social networks or play computer games,” adds Olga.

However, back discomfort is often caused by other factors. “Back pain can have different causes: urolithiasis, cystitis, pyelonephritis, inflammation of the uterine appendages, pathology of the prostate gland, arthrosis, dorsalgia, hypomobility, radiculitis, cervicalgia and much more; a doctor should make an accurate diagnosis,” says Anastasia Dementieva, personal trainer of the “Territory Fitness” club network.

But the most popular diagnosis with which a patient comes to a trainer for a long time remains osteochondrosis. “This is a dystrophic change in the intervertebral disc and the vertebral bodies adjacent to it. There are cervical, thoracic, lumbar and sacral osteochondrosis. The main symptoms indicating its presence are pain, sensory disturbances, muscle atrophy, dysfunction, and dysfunction of internal organs,” adds Anastasia. “Osteochondrosis may be followed by the development of protrusion and hernia.”

The prevention of all these conditions (and sometimes a cure for them) can be properly selected exercises for the spine. “When we move little, the spine stops receiving nutrients and begins to deteriorate. The spinal discs flatten and compress the nerve endings. The passage of nerve impulses to internal organs is disrupted. Moderate activity and special exercises will help avoid all this,” comments Olga Zaichenko.

Causes of fat deposition in the shoulder blade area

Back fat is the result of a sedentary lifestyle and poor metabolism.

An increase in the volume of fatty tissue in the area of the shoulder blades causes psychological discomfort in a person and becomes a manifestation of several causative factors:

Increased body weight.
Changes in hormonal levels in the body, which in women are provoked by pregnancy or the postmenopausal period, characterized by an age-related decrease in the functional activity of the gonads.
A sedentary lifestyle, which is often associated with sedentary work.
Enlargement of the mammary glands in a woman during pregnancy and breastfeeding.
Hereditary predisposition, which is realized at the genetic level. Certain genes are responsible for the amount of fat deposits and the predominant localization of subcutaneous tissue on the body.

Some tumor formations resemble fatty deposits in the area of the shoulder blades. Lipoma is a benign tumor that can have different locations on the human body, including under the shoulder blades. It is surrounded by a connective tissue capsule, grows over a long period of time and does not lead to subjective sensations, with the exception of psychological discomfort.

What exercises for the spine are effective?

Conventionally, they can be divided into several groups:

1) Aimed at working with the joints of the spine . They improve the nutrition of intervertebral discs and the production of synovial fluid. This is important for the prevention of musculoskeletal diseases.

2) Those that strengthen the back and core muscles. The antagonist muscle of the lumbar region is the abs and core in general. By strengthening these muscles, we seem to create additional support for the spine.

3) Relaxes muscles. “The spinal segment includes reflexively tense muscles: intertransverse, rotator cuff, interspinous. And they are almost always severely cramped. Therefore, it is necessary to regularly relax these muscles,” says Anastasia.

Among the exercises for the spine that can be performed at home are the plank, hyperextension, “cat”, lifting the pelvis from a lying position, etc.

However, you should not refuse exercises using strength training machines or functional training equipment. We asked Anastasia Dementieva to put together a set of such exercises and show us.

Basic safety rules

Before starting approaches, it is necessary to warm up

When performing exercises with free weights, on the horizontal bar, on a fitball, standing, sitting, you need to adhere to certain rules. Otherwise, efforts will not lead to muscle development or health, but to injuries and aversion to exercise.

Before starting training, you need to undergo diagnostics. Often, when the muscles of the chest, legs or buttocks are developed, the spinal group turns out to be weak and limits overall progress. It is necessary to establish the condition of the muscles of the lower and upper back, what is the degree of stretching, determine whether there is pain and with what exercises it occurs. Only after this do they select equipment and training equipment and develop a program.
Following a plan is an essential part of strengthening your back. Precise execution of exercises, even in poor sequence, brings much more benefit than a random, unsystematic choice without taking into account the nature of the previous lesson. You cannot choose a workout based on your own desires and well-being. This is subjective information: it is taken into account, but is not decisive.
Basic exercises - deadlifts, bending over with a kettlebell, push-ups, pull-ups, lunges with dumbbells - are performed first. Exercises for smaller muscles - deltoids, trapezius, after the basic ones. The same goes for the biceps. If this small muscle is tired, it simply will not allow you to take on any weight for your lower back.
The training is designed based on the purpose. For a guy, it is important to correctly arrange mass-gaining and volumetric exercises. A weightlifter needs strength training, but rarely - once every 3 weeks, the rest of the time is taken up by volume training. Women who decide to gain a slim figure pay more attention to tonic activities. A girl who decides to pump up her back should pay as much attention to mass gain as a guy. Muscle tissue has no gender and works the same way.
Gradual weight gain causes malnutrition. However, the load can only be increased if the technique is strictly followed. If more weight leads to a decrease in amplitude, an increase in the duration of the approach, and an increase in rest time, you should refuse to increase the load. Simply adding weight without properly working your lats will get you nowhere.
Technology is the main rule of safety. All exercises for the back muscles require the correct position: the lower back is flat, the upper back is either flat or slightly rounded. A cartwheel back or a strong arch in the lower back is unacceptable. The head also needs to be held correctly: not forward, but at an angle of 45–60 degrees relative to the spinal column. In this position, the blood vessels are not blocked and neck pain does not occur. The main disadvantage of practicing at home is the lack of supervision over the equipment. In the beginning, you definitely need to work with a trainer. Later, his help will also be needed, since further development and the inclusion of new exercises will require a change in technique.
Additional conditions – these include general and special recommendations. Before training you need to eat: carbohydrate food, 1–1.5 hours before class. At least 2-3 hours should pass between eating protein foods and training, since proteins take longer to digest. Special recommendations include recommendations for swinging small groups, for example: if you need to swing your shoulders, the exercises will be performed with a wide grip. Women usually take it narrow.
Stretching is performed between the main exercises. These are not special flexibility exercises, but just gentle stretching of the muscle to relieve tightness.

Working on the horizontal bar or parallel bars also requires following the rules. In the gym, mats are placed underneath them to reduce the risk of injury from a fall or improper dismount.

Weight lifting machines are considered a safer option compared to free weights. However, the limited amplitude requires the most accurate adjustment of the simulator to height, weight and other anatomical features. This is not always possible.

Pull-ups with TRX loops

Attach the TRX loops to the support so that the handles reach chest level. Stand facing them, grab the handles with both hands. Lean your body back slightly so that your body from your toes to the top of your head is in one line and your arms are extended. Work your abdominal, back and arm muscles. Gently and slowly bend your elbows, pull your body forward, then return to the starting position. This will amount to one repetition. Perform 3 sets of exercises of 10 repetitions each.

https://youtu.be/Nw_jHdG68F4

Exercises for the upper back and neck.

Exercises to relieve upper back and neck pain

If you have tried an over-the-counter medication for upper back and neck pain and it doesn't seem to be working, you may want to consider doing simple exercises to relieve your pain and discomfort. If your pain is the result of an injury or accident, talk to your doctor before doing any exercise to avoid further injury.

Butterfly exercise

This exercise uses your arms to help stretch the muscles in your upper back. Start by sitting upright in a chair with your feet flat on the floor. Keep your back straight and your head forward. Raise your arms and bend your elbows and place the fingers of each hand on the shoulder of the same side. Keeping your back straight and your fingers on your shoulders, rotate your arms in front of your body so that your forearms come together and touch. Hold this position for three seconds, then slowly return to the starting position. Repeat 10 to 15 times.

Neck Roll

To relax and strengthen the muscles in your upper back and neck, try a neck roll. Sit upright in a hard-backed chair with your hand on your knees. Focus on completely relaxing the muscles in and around your neck. Slowly lower your chin towards your chest. Take a deep breath and focus on relaxing your muscles. Turn your head slightly to the left so that your left ear touches or approaches your left shoulder. Hold this position for three to four seconds, then turn your head so that your face is facing the ceiling. Hold for three to four seconds, then turn your head to the right. Repeat the entire process two to three times.

Shoulders

The shoulder shrug is another exercise you can do while sitting at your desk or on the couch at home. Sit up straight in a chair and relax your arms at your sides. Take a deep breath and focus on relaxing your shoulder muscles. Shrug your shoulders, raising them as high as possible. Tighten your shoulder muscles as you shrug and hold for 5 to 10 seconds. Relax your shoulder muscles and release them to their starting position. Repeat five to ten times.

Neck exercise

To strengthen your neck muscles, rather than just help them relax, try a neck exercise. Stand with your back to a strong wall. Place the back of your head against the wall. Relax your shoulder muscles and place your arms at your sides. Press your head into the wall using your neck muscles. Press as hard as you can and hold for 10-15 seconds, then relax. Repeat two to three times as part of the neck and upper back exercises.

Gluteal Bridge

Lie on your back, bend your knees, extend your arms along your body. Don't wring your neck. Slowly lift your pelvis and spine off the floor, lifting one vertebra at a time from the mat. At the top point, fixate yourself on the back of your head, arms, shoulder blades and feet. Also smoothly return to the starting position. This will amount to one repetition. Perform 3 sets of exercises of 10 repetitions each.

Let's create a beautiful back! Exercises for shoulder blades

With special exercises for the shoulder blades, you can strengthen your back, hide protruding shoulder blades and eliminate slouching.
1. stretching the spine;

https://www.youtube.com/watch?v=8WF9xFu-0z8

2. strengthening the posterior muscles of the shoulders;

3. strengthening the stabilizing muscles between the shoulder blades;

4. stress relief;

5. elimination of protruding blades.

Exercises will help strengthen your back

The back is the main support structure of your body and can be easily damaged, which requires strengthening your back.

Anyone who has encountered spinal problems at least once will forever remember these painful sensations and dream of strengthening their back to avoid relapse. However, everyone needs to think about strengthening their back muscles.

Knowing the basics of maintaining a healthy back, you can forever forget about pain and incorrect posture. The following exercises will strengthen your back and spine.

• strengthen your back; • hide protruding shoulder blades;

• remove stoop.

"Cat"

Get down on all fours, place your palms under your shoulders, knees under your pelvis. Do not increase the arch in your lower back, try to maintain a natural line. As you exhale, stretch your shoulder blades up and lower your head down. Feel the stretch in your back muscles. As you inhale, lower your chest down and pull your chin forward and up. This will amount to one repetition. Perform 3 sets of exercises of 10 repetitions each.

Arm and leg raise

Get down on all fours, place your palms under your shoulders, knees under your pelvis. Activate your abdominal and back muscles. Maintaining a natural arch in your lower back, extend your right arm (forward) and left leg (backward) over the mat. Try to keep your body motionless and parallel to the floor. Then smoothly return to the starting position and do the same in the other direction. This will amount to one repetition. Perform 3 sets of exercises of 10 repetitions each.

Press crunch

Lie on your back, press your lower back to the floor. Bend your legs at the knees and lift them above the floor, placing your shins parallel to it. Place your palms behind your head, bend your elbows. Exhale, lift your shoulders, shoulder blades and head above the floor, twist your upper body to the left. Direct your right elbow towards your left knee, extend your right leg parallel to the floor. This will amount to one repetition. Perform 3 sets of the exercise , 10 repetitions in each direction.

What exercises should you do to get rid of your stomach and sides?

Newcomers to the world of fitness may not know which exercises are best for losing belly fat and sides. Simple but effective exercises are divided into categories:

Physical exercises are easy to do at home to strengthen your abdominal muscles; they help burn fat and tone muscles. They include abdominal exercises, crunches, planks, and exercises with your own body weight. They are performed in combination with a balanced diet and aerobics exercises so that the effect is more pronounced.
Breathing - includes bodyflex or oxysize exercises, which are based on special breathing.
With the use of weights - increase the load by lifting weights. It is better to combine them with cardio exercise for effective weight loss.

Physical exercises for losing weight in the abdomen and sides while lying down

The most popular and easiest to use at home are fat-burning exercises for the abdomen and sides, performed while lying down. Here are some effective techniques and complexes that can be used in addition to the standard recommendations of “pumping abs” or “doing a mill”:

Crunches – lying on your back, bend your knees, keep your feet on the floor, sharply raise your body and touch your left elbow to the opposite knee, switch sides. Hands should be clasped behind the head. Repeat until a burning sensation appears in the muscles.
Bicycle – burns sides, belly fat, “ears” on hips. During it, lying on your back with your palms clasped at the back of your head, your legs come off in an extended state, making rotational movements. It takes 2-5 minutes to complete.
Broken scissors - lie on your stomach, raise your legs low, spread them apart, hit them against each other. During the lesson, the oblique abdominal muscles, the inner lower part of the thigh are worked, and the sides are removed.
Plank – helps to tone all the muscles of the body. To do this, you need to stand, leaning on part of your arm from wrist to elbow, the tips of your legs, keeping your back parallel to the floor, try to pull in your stomach so that it is flat, without bending, sagging, or tension. You need to stand as long as your endurance allows.

Check out other ways, too.

Breathing exercises to reduce waist and sides

Breathing exercises are also used to remove the stomach and sides. There are 2 types of technology. Bodyflex and oxysize are effective for getting a flat stomach. In the first version, the technology involves the supply of oxygen to the places where fat is burned. To do this, exercises are performed on an empty stomach, during which special attention is paid to breathing. Exhalation here is replaced by a deep breath, then again a sharp exhalation, holding your breath. Exercises are performed while holding your breath. This takes up to 10 seconds, which helps burn fat.

Effective bodyflex classes last 15 minutes, during which the following are also performed:

Warm-up – legs shoulder-width apart, slightly bent, body leaning forward slightly, palms resting slightly above the knees. Start breathing deeply, forcefully push out the air until your lungs are completely empty, inhale quickly through your nose with a strong inflation of your abdomen. Exhale forcefully through your mouth, press your stomach, stop breathing for 10 seconds. Repeat the complex.
Place your feet shoulder-width apart, bend your knees, place your palms just above your kneecaps, and do a breathing exercise. Lower your left hand, place your elbow on your left knee, raise your right leg to the side with your toe extended without lifting your foot. Raise your right hand to your head and hold it until you feel a stretch in the muscles on the side. Carry out a cycle of 5 repetitions, change hands.
Sit on the floor, cross your leg over the other, and bend it. With your right hand, grab the opposite knee, throw your left hand behind your back. Do a breathing exercise, pull your left knee towards you plus up so that your body twists and you feel tension in your waist. Look back to stretch the waist, outer thigh. Do 5 repetitions, switch sides.

When using the oxysize system, there are no sharp exhalations, instead short inhalations. Correct technique: 1 deep breath, 3 short breaths, deep exhalation, 3 light breaths. You can repeat the effective technology up to 30 times after meals. This technique stimulates the oblique abdominal muscles and abdominal muscles, which contract up to 250 times in a quarter of an hour. This helps get rid of fat, unsightly folds, and makes the stomach flat.

Exercises for losing weight on the abdomen and sides with weights

Effective exercises for losing weight in the abdomen and sides are common in the gym, during which weights are used:

Exercises on the Ryder exercise machine - during use, you press your legs and bring your arms to your chest, which results in effective weight loss. There is a weight under your feet, the weight of which can be adjusted.
The cardio twister loads the oblique muscles of the abdomen, thin waist, abs, and back. The leg movements are similar to crunches; movable pedals with a weight and a handle are used.
The ab bench features built-in weights under your feet to give you the ultimate full-body workout. Twisting with increased amplitude shapes the waist and trims the sides.
Block exercise machine - presented in the form of a metal structure, where there is a rope for the hands or a handle, the weight in it can be adjusted. Works the stomach and back without adding weight.

Exercises for losing weight on the stomach and sides

When you want to lose weight, you should periodically (up to 4 times weekly) conduct intense training and do effective exercises daily. The following exercises can be included in gymnastics to help you lose weight on your stomach and sides quickly:

Lying on your back, straighten your arms and place your palms on the floor. Slowly reach with your feet with the heels of your stomach aligned, quickly straighten your legs.
Lying on your back, bend your knees, do not lift your heels, hands are on the back of your head with your elbows apart. Exhale, raise your torso to your knees, lie down with your arms extended along your body, move your legs until your toes touch the mat above your head. Return to IP, raise your legs to a height of 20 cm, hold for 10 seconds.
Sit down, keeping your back straight, hands at your hips, tighten your abdominal muscles, gently lie back, maintaining a 90-degree angle between your body and straight legs.
Shallow squats with a load - slowly sit back on an imaginary chair, hold the position, straighten up. To make it more difficult, you can squat on one leg or spin a hoop.

Plank

Take a lying position, leaning on straight arms and toes. Place your palms clearly under your shoulders. Activate the muscles of your abs, legs, back and arms. Don't arch at the waist. Stretch your heels back and the top of your head forward. Don't wring your neck. Lock in this position for 1 minute . Then lower your knees to the floor, rest for 30 seconds, and then repeat the exercise.

How to pump up your upper back at home

Wondering how to pump up your upper back? This article has selected an effective training program at home and in the gym. The set of exercises described below is aimed at working the upper back at home. Follow the correct technique, taking into account the recommendations and advice of a fitness trainer.

Read: How to warm up before training

A set of exercises for the upper back at home

Exercises	Sets	Repetitions/Time
Reduction and separation of the shoulder blades	2	20
Bent-over dumbbell row	2	15
Exercise "Boat" for the back	1	15-20
Pushups	2	15

Reduction and separation of the shoulder blades

Perform abduction and extension of the shoulder blades 2 times for 20 repetitions. The exercise will provide you with a feeling of lightness in your back.

https://youtu.be/40cqRt44y-4

Performance:

Straighten up. Lower your chin. Fix your hands behind your head.
Exhale. Pull your elbows back, squeezing your shoulder blades together. Stay in this position for a few seconds.
Inhaling, return your hands to the starting position.

Reduction and separation of the shoulder blades

Bent-over dumbbell row

Repeat the exercise 15 times. Do two approaches.

https://youtu.be/ZTN411SbptI

Read: Effective exercises for the back

Performance:

Stand in an inclined position. Place your feet wider than shoulder width. Take small dumbbells. Stop at the minimum numerical weight value. Place your hands with the apparatus along your body. Bend your knees slightly.
Bend your elbows, thus lifting the dumbbells along a vertical path. The top point is the position of the hands near the belt.

Bent-over dumbbell row

"Boat"

Posture is formed, core muscles are strengthened. All back muscles are involved in the work. If you want to make it more difficult for yourself, pick up some weights.

https://youtu.be/kqhz9FKCNlk

Read: Training programs for pumping up the back

Performance:

Lie on a flat surface with your stomach down. Extend your arms forward. Close your legs.
Bend at the waist, lifting your limbs off the floor. Stay in the position for as long as possible.
Perform 15-20 times.

Exercise "Boat" for the back

Push ups

https://youtu.be/ZYiKjbWeRKo

Read: Exercises to pump up your back at home and in the gym

Performance:

Lie on the floor with your stomach down. Place your palms under your shoulders. Press your toes into the floor.
Raise and lower your torso using your elbow joints. Use only your palms and toes as support. If the exercise is difficult, focus on your knees.

Push ups

Watch your back: it should remain straight. Concentrate on muscle tension. Do 2 sets of 15 repetitions.

Side plank

Lie on your left side. Stretch your legs, rest on the sides of your feet, placing them on the floor one after another. Bend your left elbow and rest on your forearm. Place your right hand on your thigh. Activate your abs, legs and back muscles. Do not bend at the waist, do not twist your neck. As you exhale, lift your pelvis off the floor, and as you inhale, lower it back to the floor. This will amount to one repetition. Perform 3 sets of the exercise , 10 repetitions in each direction.

Reduction of the shoulder blades

Lie on your back, bend your knees, place your feet on the floor. Press your lower back, back of your head, and spine into the mat. Reach back with the top of your head. Stretch your arms up. In this position, squeeze your shoulder blades together and stretch your chest up. Hold for 1-2 seconds

in this position.
Smoothly return to the starting position - spread your shoulder blades. This will amount to one repetition. Perform 20 such repetitions .

Proper nutrition regimen

If you reduce the amount of carbohydrate food, back fat will begin to melt

A balanced diet makes it possible to effectively get rid of fat folds in the shoulder blade area. Several recommendations must be followed:

A gradual reduction in the total calorie content of food, which will force the body to burn its own fat reserves. At the same time, it is important to avoid a sharp decrease in food intake in the body, in particular fasting, as this is stressful and leads to negative consequences in the future.
Refusal of alcohol, fatty, fried foods, spices, and sweets, which are high in calories and also have a negative impact on health.
Increasing the volume of plant foods, dietary meat, fish, and dairy products in the diet.
Fractional nutrition - eating small single portions of food with increasing the number of meals taken up to 5-6 times a day.
Sufficient fluid intake - you need to drink 1.5-2 liters of water per day.
The last meal is allowed no later than 2-3 hours before expected sleep.

Following simple recommendations makes it possible to lose weight within a month, and also has a positive effect on the entire body. Dramatic weight loss in a short period is undesirable, as the body experiences stress. In this case, hormonal levels are disrupted, and psychosomatic pain sensations appear.

Sitting traction

Sit on the bench of the lat pulldown machine. Set the minimum weight. Place your feet flat and grab the handles with your palms. Bring your shoulder blades together, bend your elbows and pull the handles of the lower block towards you. Then smoothly pull your shoulder blades back, round your back, and stretch your arms forward. Don't wring your neck. This will amount to one repetition. Perform 3 sets of exercises of 10 repetitions.

Surgical method

After liposuction, fat under the shoulder blades may reappear

If it is not possible to remove the excess on the shoulder blades using conservative measures, they resort to surgical removal of tissue - liposuction. Surgical treatment is also prescribed for pathological origin of fat, in particular when a lipoma forms and the tumor reaches a significant size. The method of surgical intervention is determined by the doctor individually, which depends on the volume of adipose tissue, age and characteristics of the body.

You can quickly get rid of fat deposits in the area of the shoulder blades through the simultaneous use of several conservative therapeutic directions.

https://youtu.be/RYPiGsBT-V8

Upper block pull

Sit on the seat of a lat pulldown machine. Set the minimum weight. Bend your knees slightly and place your thighs parallel to the floor. Stretch your crown upward, keeping your back straight. Grab the handle with both hands, palms slightly wider than shoulder-width apart. Bend your elbows and gently squeeze your shoulder blades together. Then return to the starting position with your arms straight. This will amount to one repetition. Perform 3 sets of exercises of 10 repetitions.