#1 – Arching Over The Chair
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.
Arching Over The Chair
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 reverse the rounded shoulder and also to work on mobility and movement in the thoracic spine.
#2 – Rotate and Side Bending
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. Rotate your upper body to one side then side bend. Hold the position for 2 seconds. Return to the starting position and repeat the movement on the opposite side.
Rotate and Side Bending
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 stretch the front of the shoulder and also to work on mobility and movement in the thoracic spine.
#3 – Arm on Wall with a Twist
Begin in an upright standing position beside the wall maintaining good alignment with your head, shoulders, hips, and legs. Bend one arm up against the wall keeping the elbow just below shoulder height. Step one foot forward on the same shoulder-side then twist your upper body towards the opposite direction. Hold the position for 20 seconds. Return to the starting position and repeat the movement on the opposite side.
Arm on Wall with a Twist
Start off with 1 set of 2 repetitions on each side, ideally holding for 20 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 stretch out both the pec major and minor.
#4 – Open and Shoulder Blade Squeeze
Begin in an upright standing position maintaining good alignment with your head, shoulders, hips, and legs. Place your hands to the side at head level. Bend your upper body forward in the head and mid-back area. Arch back again and bring your elbows back, tightening the mid-back area. Hold the position for 5 seconds. Return to the starting position and repeat the movement.
Open and Shoulder Blade Squeeze
Start off with 1 set of 5 repetitions, ideally holding for 5 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 continue with reversing the position of the shoulder and also to activate the shoulder blade muscles.
Take care,
Rick Kaselj, MS
.