Back Chain Routine: 3-Exercises to Fix Shoulder & Back Pain

Описание: Restore your shoulders and spine with this simple 3-exercise back-chain routine.

We’re hitting the lower traps, rotator cuff, and lower back to bring back real shoulder stability, open up the spine, and ease that burning tightness so many people feel between their shoulder blades.

I use this sequence every week with clients and in my own training. It works as a warm-up, a reset, or a daily routine when you want to fire up your spine and back chain.

What this routine helps with:
• Lower trap and mid-back activation
• Rotator cuff strength
• Lower back endurance
• Scapular control
• Rounded shoulders and spinal stiffness
• Shoulder pain + upper-back tension

The 3 movements:
• Lower trap raises
• External rotations
• Seated back extensions

Do 2–3 rounds and focus on intent. Simple things done well over time make the biggest difference.

If your shoulders feel tight, your upper back burns, or overhead movement feels restricted, this will help.

Programs & Coaching:
Shoulder Restoration Program: https://ancestralathlete.com/programs...
All Programs: https://ancestralathlete.com/pages/an...
1:1 Coaching: https://ancestralathletes.co/coaching...

Move well. Move without pain.
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