नमस्ते! 🙏 Thank you for your interest in the 'GLIDE' routine from my reel. You've learned that the secret to healthy shoulders isn't just squeezing them back—it's teaching them to move freely. This 3-step routine is designed to unlock that natural, gliding motion of your shoulder blades (scapulae) and relieve stiffness in your neck and upper back.
Step 1: Cat-Cow
Cat-Cow Exercise Animation
Thoracic Spine Focus
Why:
This warms up the foundation (your upper back) where your shoulder blades sit.
How:
Start on your hands and knees. As you inhale, drop your belly and look up. As you exhale, round your upper back towards the ceiling, pushing the floor away and focusing on the space between your shoulder blades.
(मराठी): आपल्या हातांवर आणि गुडघ्यांवर या. श्वास घेताना, पोट खाली घ्या आणि वर बघा. श्वास सोडताना, तुमच्या पाठीला वरच्या दिशेने गोल करा, जमिनीला ढकला आणि तुमच्या दोन्ही खांद्यांच्या मधील जागेवर लक्ष केंद्रित करा.
Reps:
10 slow and controlled repetitions.
Step 2: Scapular Push-Ups
Scapular Push-Up Animation
Protraction/Retraction
Why:
This isolates the forward-and-backward gliding motion.
How:
Stay on your hands and knees with your elbows straight. Without bending your arms, let your chest sink towards the floor (squeezing your shoulder blades together). Then, push the floor away to round your upper back (spreading your shoulder blades apart).
(मराठी): आपल्या हातांवर आणि गुडघ्यांवर राहा, कोपर सरळ ठेवा. हात न वाकवता, तुमची छाती जमिनीच्या दिशेने खाली जाऊ द्या (तुमचे खांदे एकत्र दाबा). नंतर, जमिनीला ढकलून तुमची पाठ वरच्या बाजूला गोल करा (तुमचे खांदे एकमेकांपासून दूर न्या).
Reps:
15 repetitions.
Step 3: Wall Slides
Wall Slide Exercise Animation
Why:
This retrains the upward-and-downward gliding motion, which is crucial for reaching overhead.
How:
Stand with your back and head against a wall. Place your arms on the wall in a "goalpost" or 'W' shape. Keeping your forearms and back in contact with the wall, slowly slide your arms up as high as you can, then slowly slide them back down to the starting position.
(मराठी): तुमची पाठ आणि डोके भिंतीला टेकवून उभे रहा. तुमचे हात भिंतीवर 'गोलपोस्ट' किंवा 'W' आकारात ठेवा. तुमचे हात आणि पाठ भिंतीला स्पर्श करत, हळूवारपणे हात शक्य तितके वर सरकवा, आणि नंतर हळूवारपणे परत सुरुवातीच्या स्थितीत खाली आणा.
Reps:
12 slow repetitions.
Closing Notes
Frequency
Perform this routine 3-4 times a week.
Important Note
Listen to your body. These movements should feel like a gentle stretch and muscle activation, not a sharp pain.