Start-exercises chest and upper back
A feeling of stiffness and pain in the back of the chest between the shoulder blades is common, especially if you sit a lot at an office desk. In order to reduce the problems or prevent them from returning, the most important thing is to be generally physically active on a daily basis. It is also important to take regular short breaks during the working day. Simple exercises like the ones you see here help to improve mobility and reduce stiffness and pain from muscles and joints in the chest.
Training program chest
The program takes approx. 5 minutes. Do the exercises calmly and hold a little in the extreme positions.
Exercise 1, Seated Shoulder rolls
How: Sit on a chair with your arm hanging down. Raise your shoulders towards your ears, then pull your scapulas together, back and downwards.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 2.
How often: 4-5 times a day.
Exercise 2, Stretch against the back of a chair
How: Sit with the hands folded behind the back of the neck, elbows to the side. Lean back until you feel a stretch in the back, between the shoulder blades, in the chest and the shoulder muscles. Hold the position for 10 sec.
How many repetitions: 4. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 4-5 times a day.
Exercise 4, Seated "bow and arrow"
How: Sit on a chair with both arms straight and pointing forwards at shoulder height. Imagine you are drawing a bow by pulling your elbow backwards with your hand close to the body. Follow the movement with your eyes and slowly return to the starting position.
How many repetitions: 4. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 4-5 times a day.
Exercise 5, Seated "bow and arrow"
How: Sit on a bench with one leg crossed over the other. Bend your knee, hold it with your hands and pull it toward the opposite shoulder until you feel your buttocks muscles stretch. Hold for 30 seconds and change legs.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 2.
How often: 4-5 times a day.