This time, we will focus on the scapula and stretch it from the back to the neck.
Let's take care of our bodies for a better self today.
First, put your hands together and pull your elbows to the left and right.
Put your hands together and pull your elbows back alternately.
Look at the direction of the elbow with your eyes drawn so that the scapula is pulled alternately.
The spine is straight.
Always be aware of moving from the scapula.
Let's repeat it with a relaxed breath.
At the same time as loosening the scapula deeply,
we will relax the thoracic vertebrae, which are closely related to posture, shoulder stiffness, and common pain, and increase the range of motion.
It's a 10-second break.
Next, put your hands diagonally.
Put your left hand on the ground.
While breathing in, pull your right elbow back and stretch it forward while exhaling.
When you exhale and stretch it, roll your back so that your hands and back are pulled together.
Move your scapula widely to match your breathing.
It's a break.
Next is the opposite.
Put your right hand on the ground and bend your left elbow.
While breathing in, pull your left elbow back and stretch it forward while exhaling.
With the image of pulling the scapula widely and peeling it off,
when you stretch it, roll your back and stretch your fingertips as far as possible.
It's a break.
Next, stretch both hands and turn your hands small.
Straighten your arms and turn them into a small circle.
Straighten your fingertips and turn them from the base of your shoulders.
It's also effective for tightening the arms.
The circle is small, so it's okay.
Just a little more.
Next, let's move our chest and shoulders.
Put your hands on your head and open your elbows.
Keep your face straight.
When you open your face, bring your left and right shoulder blades together.
Stretch the front of your chest and loosen the dents around your shoulders.
It's a break.
Next is the movement to stretch the back of your neck.
Put your hands behind your head and pull your neck straight.
Move your neck to the left and right as it is.
Stretch the back of your neck evenly.
It's also effective for a straight neck.
It's a break.
Next, put your hands together on your back and shake them left and right.
Keep your hands together on your back and move them left and right to create a semicircle.
Always stretch the spine.
We will mainly approach the lower part of the shoulder blades.
Let's move as big as possible.
Have you loosened your shoulder blades?
It's a break.
Next is the training of the upper arm triceps, the armrest part of the second arm.
It's a bit of a forward posture.
Pull your elbows and tighten your armpits.
Fix your elbows and stretch your arms.
Keep your neck long so that your shoulders don't shrink.
Repeat while being aware of the second arm.
Always keep your shoulder blades close together.
Just a little more.
It's a break.
Put your hands together in front of your chest and move your hands in the shape of an eight.
Curl your back so that your shoulder blades open.
With the image of holding a large ball, repeat it with a relaxed breath.
It's a break.
Next, tilt your head back diagonally to the left.
Place your right hand on the floor.
Hold your right collarbone with your left hand and tilt your head back diagonally.
The angle of your neck changes, so keep it where you feel most comfortable.
Next is the opposite.
Change hands.
Hold your left collarbone with your right hand and tilt your head back diagonally.
Stretch the pectoral muscle in front of your neck.
For those with a straight neck, this is an easy-to-get-tired muscle.
It's a stretch that lifts the sagging of the face and has a small face effect.
Next, put your hands on your shoulders and turn your elbows back.
Turn it with the image of turning from the scapula.
The spine is always straight.
Let's loosen the scapula.
Finally, let's finish by stretching the second arm.
Bend your right hand behind your head and grab your right elbow with your left hand.
Breathe in and breathe out.
Turn your body to the left and stretch your side from your right arm.
Look up to the right.
Next is the opposite.
Bend your left hand behind your head and grab your left elbow with your right hand.
Breathe in and breathe out.
Turn your body to the right and stretch your left side.
Don't hold your breath.
Stretch with a deep breath.
Look up to the left.
Thank you for your hard work.
It is important to loosen the habit before fatigue and fatigue accumulate.
Please try to incorporate it into your daily routine.
We look forward to hearing from you and subscribing to our channel.
See you in the next video!
