有一种痛叫 “肩胛骨缝疼痛”，5 个动作帮你快速缓解，练完肩背超轻松～

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From long hours of sitting at a desk or looking down at your phone, your back muscles can feel as tight as if they're being pulled, sometimes accompanied by soreness and stiffness between the shoulder blades. This is caused by poor posture over time, leading to a hunched back and rounded shoulders, which keeps the back muscles under constant tension and slows down circulation, eventually resulting in chronic soreness.

Today, I’m sharing 5 movements to gradually loosen stiff muscles, improve localized tightness, and clear the shoulders and back. Practice for 5 minutes daily to restore ease to your shoulders and back; the pain and stiffness will naturally disappear, and your shoulders and back will feel lighter with every session.

Movement 1

• Sit upright, press your right fingers into the area below your left collarbone near the armpit, and swing your left arm back and forth to relax the front of the chest. Repeat 30 times on each side.

Apply some pressure with your fingers to penetrate the muscle.

Movement 2

• Kneel with your thighs and calves at a 90-degree angle, hands shoulder-width apart, and forearms supporting you on the mat. Inhale to arch your back upward, lowering your head to stretch the skin of your back. Exhale, push your hips back, and open your armpits to stretch the shoulders and back. Perform 20 dynamic repetitions.

Movement 3

• Find a wall, bend your legs at 90 degrees with your right leg in front and left leg behind. Keep your left side close to the wall and extend your arms forward at shoulder height, with your left hand touching the wall.

• Inhale, use your right hand to guide your body into a twist toward the back right, until your right hand touches the wall behind you. Keep your legs stable and follow your hand with your eyes. Perform 20 repetitions on each side.

Movement 4

• Sit with legs together and feet pressed firmly down, keeping your back against the wall. Bend your elbows and raise your arms to shoulder height, keeping them pressed against the wall. Inhale and slowly slide your arms upward to extend.

• Exhale, sink your shoulders as you slide your arms back down, feeling your back and upper arms stay pressed against the wall throughout. Perform 20 dynamic repetitions.

Movement 5

• Lie on your left side with your thighs and calves at a 90-degree angle, thighs parallel to the mat. Bring your palms together in front of you. Inhale, and like opening a book, open your right arm toward the right and down.

• Simultaneously turn your head and look toward your right fingertips. Keep your legs stable and still. Perform 20 repetitions on each side.

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