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Dorsal spine + scapula

Rolling and stretching the dorsal part of the spine tensioner is essential for the proper functioning of the shoulder and elbow joints. If it becomes too “strong”, it can cause a number of posture defects and consequent pain.

It belongs to the *back muscle chain, so it is worth dealing with all the muscles of the chain, rolling, stretching.

Roll and stretch both spine tension muscles.

Proper rolling, stretching/mobilization of the dynamic stabilizing muscles of the scapula is also necessary. If the balance is not maintained, a number of shoulder injuries may occur in the future.**Armchains has the specific muscles that you can find below.

The presented image and video material can be done for everyone, but in case of any injury, a consultation/survey is recommended for individualized training.

* Plantar fascilitis – gastrochnemius – hamstring – erector spinae

** Latissimus dorsi – pectoralis major – intermuscular septum – flexor muscles (Superfical front arm line)

** Trapezius – deltoid – lateral intermuscular septum – common extensors (superfecial back arm line)

** Pectoralis minor – biceps brachii   (deep front arm line)

** Rhomboids – rotator cuff – triceps brachii (deep back arm line)

You can see the Dorsal spine + scapula in the pictures below

SMR roller exercise

Arm positions in one (video)

  • Arm positions in one (video)

Starting position

  • Starting position

Arm position 1

  • Arm position 1

Arm position 2

  • Arm position 2

Arm position 3

  • Arm position 3
Kartartás 3 (felülnézet)
Kartartás 3 (oldalnézet)

Streching, mobilization

Dorsal spine bending and rotating

Exercise 1

Exercise 1

Practice presentation in video

  • Practice presentation in video

Starting position

  • Starting position

Rotation on side

  • Rotation on side
+ forgás (rotáció) oldalra (3)
+ forgás (rotáció) oldalra, hátulnézet (3)

Finishing position

  • Finishing position

Exercise 2

Exercise 2

Practice presentation in video

  • Practice presentation in video

Starting position

  • Starting position

Dorsal spine rotation inside

  • Dorsal spine rotation inside
Háti szakasz beforgás, elölnézet (2)
Háti szakasz beforgás (2)

Dorsal spine rotation outside

  • Dorsal spine rotation outside
Háti szakasz kiforgás (3)
Háti szakasz kiforgás, elölnézet (3)

Exercise 3

Exercise 3

Dorsal spine extension

  • Dorsal spine extension

Starting position

  • Starting position

Finishing position

  • Finishing position

Finishing position

  • Finishing position

Shoulder (trapezius, rhombus muscles)

Exercise 1

Exercise 1

Practice, video

  • Practice, video

Starting position

  • Starting position

Arm lifts

  • Arm lifts

Pull the arm next to the torso

  • Pull the arm next to the torso

Exercise 2

Exercise 2

Practice, video

  • Practice, video

Starting position

  • Starting position

Arm lifts

  • Arm lifts

Arm twist behind your back (palms up)

  • Arm twist behind your back (palms up)

Exercise 3

Exercise 3

Practice, video

  • Practice, video

Starting position

  • Starting position

Finishing position

  • Finishing position

Exercise 4

Exercise 4

Practice, video

  • Practice, video

Starting position, one arm on the ground

  • Starting position, one arm on the ground

Other arm rotates upwards

  • Other arm rotates upwards

Arm change

  • Arm change
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