I'm a 14 year old girl who is skinny, but for the past 2 years my upper body has & still is wide, Like my shoulder blades stick out. Eg. So say you took my shoulder blades out, I would look normal from the side and I would just be a regular skinny girl, so the problem is that my shoulder blades make my upper body thick and I hate it cause I can't wear bikini's, singlets and It just makes me hate my body. If you know how to get rid of it please! Tell me!?
Answers (1)
hi okay so here are two exercise that might help
Passive Scapular Retraction
This exercise relaxes your spine and uses gravity to help bring your shoulder blades together. Kneel on the ground with your shoulders over your hands and your hip joints over your knees. Relax your belly so that it is distended toward the ground and passively extends your lower back. Keep your arms straight and relax your shoulders, allowing your head to drop down. With each exhalation, bring your shoulder blades closer together and increase your lower spine extension slightly. Hold the position for five to 10 deep breaths. Repeat the exercise two to three times.
Standing Doorway Chest Stretch
This exercise opens your chest cavity and pulls your shoulder blades together passively while maintaining an upright posture. Stand in a doorway with one foot in front of the other and with both feel pointing forward. Place both forearms on the sides of the doorway with your arms bent at 90 degrees. Shift your weight toward your front foot, and your shoulders should pull together without conscious effort. Hold the stretch for five to six deep breaths, switch leg position and repeat the stretch.
Expert Insight
Carey suggests that you perform these exercises two to four times a day to see significant results. Depending on the severity of your condition and the training frequency, it can take four to 10 weeks to improve your posture.