If this looks like your posture, I strongly recommend that you do this exercise.
Once you're able to complete this movement while maintaining all the following steps, you can bet your shoulders will feel as good as new!
You have to be attentive to details on this exercise; it's not for someone who just wants to get it done and out of the way. Follow the sequence closely:
Once you're able to complete this movement while maintaining all the following steps, you can bet your shoulders will feel as good as new!
You have to be attentive to details on this exercise; it's not for someone who just wants to get it done and out of the way. Follow the sequence closely:
Step 1
-Stand about 2 feet from a wall.
- Lean back onto the wall with your knees partially bent.
- Presses your lower back into the wall and draw your chin inward while keeping the back of your head in contact with the wall. Maintain all areas of your back flat and in contact with the surface. Be certain that there are no spaces between your back and the wall, from your buttock to your neck. The only space that you won't be able to completely close is behind your neck.
- Raise your arms back and try to make contact with as much surface area of the wall as possible.
- To increase traction up the back and neck drag the back of your head up the wall while maintaining the contact. Think that you want to touch the back of your neck to the wall.
Step 2
-Maintaining all the features of step 1, begin to slide your arm down the wall while keeping the shoulder and arm in as much contact with the wall as possible.
Step 3
-When your arm arrives at the parallel point to the floor, begin to rotate the arm so the palm of the hand contacts the wall. This motion will cause the shoulder to want to come up off the wall; but resist that pull and keep the shoulder and as much of the arm as possible against the wall.
Step 4
-Try to touch your finger tips to your lower back, but don't lift the lower back away from the wall to make space. Remember to keep the shoulder pressed back as well. Slowly return to the starting position, reversing the sequence. Repeat the movement about 10 times per arm, and try to do it at least once a day.
Always talk to your health care provider before starting an exercise program, to be sure these exercises are good for your condition.
-Stand about 2 feet from a wall.
- Lean back onto the wall with your knees partially bent.
- Presses your lower back into the wall and draw your chin inward while keeping the back of your head in contact with the wall. Maintain all areas of your back flat and in contact with the surface. Be certain that there are no spaces between your back and the wall, from your buttock to your neck. The only space that you won't be able to completely close is behind your neck.
- Raise your arms back and try to make contact with as much surface area of the wall as possible.
- To increase traction up the back and neck drag the back of your head up the wall while maintaining the contact. Think that you want to touch the back of your neck to the wall.
Step 2
-Maintaining all the features of step 1, begin to slide your arm down the wall while keeping the shoulder and arm in as much contact with the wall as possible.
Step 3
-When your arm arrives at the parallel point to the floor, begin to rotate the arm so the palm of the hand contacts the wall. This motion will cause the shoulder to want to come up off the wall; but resist that pull and keep the shoulder and as much of the arm as possible against the wall.
Step 4
-Try to touch your finger tips to your lower back, but don't lift the lower back away from the wall to make space. Remember to keep the shoulder pressed back as well. Slowly return to the starting position, reversing the sequence. Repeat the movement about 10 times per arm, and try to do it at least once a day.
Always talk to your health care provider before starting an exercise program, to be sure these exercises are good for your condition.
Hey Sean,
It's been a while... ALicia and I just got back from three months in SE Asia. Wow, seeing this post, we both remembered the good / challenge that comes from this exercise. Yikes, gotta get back to it! ;)
Dan