#1 – Chair Arch
Begin in an upright sitting position on a chair, maintaining good alignment with your head, shoulders, and hips. Place your hands to the side at head level. Bring your shoulders back and arch through the mid-back area. Return to the starting position and repeat the movement.
Chair Arch
Start off with 1 set of 5 repetitions. Perform the exercise in a smooth controlled movement with a good stop at the end position. The intensity of this exercise is light. The purpose of this exercise is to work on reversing the rounded shoulder and loosening the midback area.
#2 – Robot Stretch
Begin in an upright sitting position on a chair, maintaining good alignment with your head, shoulders, hips, and legs. Bring one hand up behind your neck and the other hand behind your back, ideally bringing your elbows further back to increase the stretch in the shoulders. Return to the starting position and repeat the movement on the opposite side.
Robot Stretch
Start off with 1 set of 5 repetitions on each side. Perform the exercise in a smooth controlled movement with a good stop at the end position. The intensity of this exercise is light. The purpose of this exercise is to work on stretching the shoulders.
#3 – Vertical Hanging Exercise
For this exercise, you can use a pull-up bar or anything that you can hang on to support your body weight.
Begin in an upright standing position. Contract your core then grab the pull bar with both hands. Bend through your knees and increase the stretch in your shoulders. Hold the position for 10 seconds. Relax to return to the starting position and repeat the movement.
Vertical Hanging Exercise
Start off with 1 set of 3 repetitions, ideally holding for 10 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. The intensity of this exercise is light. The purpose of this exercise is to work on stretching the shoulders.
#4 – Wall Push Ups
Begin in an upright standing position with your hands against the wall, keeping your head, shoulders, hips, and legs in alignment. Move your feet back to increase the angle of your body and stand on your toes. Bend your arms and lower your upper body towards the wall, then straighten your arms to complete a push-up. Repeat the movement.
Wall Push Ups
Start off with 1 set of 5 repetitions. Perform the exercise in a smooth controlled movement with a quick stop at the end position. The intensity of this exercise is light to moderate. The purpose of this exercise is to work on posture and shoulder muscles.
#5 – Dumbbell Row
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment in your upper body. Hold a dumbbell in each hand. Bend your knees and hinge through your hips. Pull your arms back in a rowing motion, keeping your elbows 30 to 45 degrees away from your body. Lower your arms back down to return to the starting position. Repeat the movement.
Dumbbell Row
Start off with 1 set of 5 repetitions. Perform the exercise in a smooth controlled movement with a good stop at the end position. The intensity of this exercise is light to moderate. The purpose of this exercise is to work on the shoulder blades.
Take Care,
Rick Kaselj, MS
.