Here is a concise summary of the provided text, which appears to be a transcript of a yoga or stretching exercise video:
**Title:** Softening and Loosening Exercise for Shoulder Blades and Upper Body
**Objective:** Relax and soften the area around the shoulder blades, shoulders, back, and waist, particularly beneficial during the cold season.
**Exercise Summary:**
1. Seated neck stretches (right and left sides)
2. Shoulder blade squeezes and releases
3. Chest stretches (front and sides)
4. Arm and shoulder rotations
5. Side stretches (targeting the waist and hips)
6. Final relaxation poses, including:
* Deep breathing with chest expansion
* Hip joint loosening
* Spine alignment and gentle forward fold
**Benefits:**
* Prevents back from rounding easily
* Lengthens the spine
* Effective for stiff shoulders and pelvis alignment correction
**Closing:**
* Invitation to subscribe to the channel for more exercise videos
* Workshop information available on Facebook.
Here are the key facts extracted from the text, each with a number and in short sentences, excluding opinions:
**Instructor and Platform**
1. The instructor's name is Mariko.
2. The platform/channel is called "Fire Life".
**Yoga Routine**
3. The yoga routine focuses on softening and loosening the area around the shoulder blades.
4. The routine also targets the waist area, shoulders, and back.
5. There are multiple poses in the routine, with at least 9 steps or poses mentioned.
**Specific Poses and Actions**
6. Pose 1 involves placing hands on the base of the neck and tilting to the right side.
7. A "cold circle" movement is done around the neck.
8. Elbows are rotated with palms facing upwards in one of the poses.
9. Shoulder blades are pulled together in a specific pose.
10. A stretching pose involves bending forward, imagining one leg is outside the other thigh.
11. Another pose requires placing the left hand on the right elbow and stretching the front side of the chest.
12. A pose with hands behind the back helps open the front chest.
13. A final pose involves aligning legs and loosening hip joints.
**General Instructions and Reminders**
14. Participants are advised to breathe comfortably throughout the routine.
15. It's suggested to find a comfortable pace for each movement.
16. If joints are tight, participants can raise their upper body slightly.
17. The routine can be adjusted based on individual comfort levels.
**Expected Outcomes and Additional Information**
18. The routine aims to prevent the back from rounding easily.
19. Lengthening the spine by aligning the back is an expected effect.
20. The instructor plans to distribute various exercise videos in the future.
21. Workshop information is posted on the Fire Life Facebook page.