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Got Your Back Lifestyle Chiropractic

981 Cowen Drive

Ste B1

Carbondale, Co 81623

Tel: 970-279-1808

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Upper Extremity

Wall Clock

This is a fantastic exercise to correct rounded shoulders, strengthen rotator cuff muscles, and correct poor posture.
Point the toes inward, relax the belly, rest the forehead on the wall, make a soft fist and point the thumbs perpendicular to the wall.
 
Let the shoulders sink in to the torso, relax the traps, and hold each position for one minute.

Chest Stretch

 
The chest stretch helps to open the chest and shoulders, normalizes posture, and opens up the lower neck.  Simply place the elbow and forearm in a doorway at shoulder height and do a slight lunge forward as you stretch the chest open.  Allow the elbow to slide down the wall as you lunge to ensure it stays level with the shoulder. 
 
Hold for 15 seconds on each side and repeat 3 times.

Angel Wings

 

This is a great exercise for retraining normal scapulo-thoracic rhythm, how the shoulder blade moves over the rib cage. 
Simply stand against the wall with heels, butt, shoulders and head against the wall.  Bring hands above the head while gliding the arms along the wall.  Slowly bring arms back to the starting position.
 
Do 2 Sets of 12 repetitions.

Side Stretch

Open the side and lengthen the spine with this great stretch of the Latissimus Dorsi muscle.  This is a must for any surfer or swimmer. Simply kneel with hips directly above the knees, hands on your physio ball, and roll to each side holding for 10 seconds.
 
Repeat 10-12 times per side.

Forearm Stretch

This works great for arm, elbow and hand pain. Align your ankles, hips, elbows, shoulders, and head.   Press your palms into the wall, fingers pointing down.  Squeeze your shoulder blades together and hold this position for 1 minute.  
 
Repeat Daily.