DISCLAIMER: Please do not start any of these exercises unless directed by your chiropractor. Do not continue to do any exercises if you feel pain or your condition becomes worse. Please report any issues to your chiropractor on your next visit, or you can contact us via phone or e-mail for faster response.
Keeping elbows to the side, slowly raise your arms above your head while keeping them against the wall
Hold for 3 seconds and slowly slide arms down
Imagine putting your elbows into your back pockets
Squeeze shoulder blades together on the way down
Do 2 sets of 12-15 repetitions.
Perform daily
PULL APARTS
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Standing with feet shoulder width apart, grab the handles of the resistance band with each hand, then loop the band once or twice more around each hand to desired tightness.
Holding hands straight out in front of you at shoulder height, pull the band open as arms go out to the sides and band comes in towards chest
Keep shoulders back at all times.
Slowly release hands back to start position and repeat
Do 2 sets of 12-15 repetitions.
Perform daily
SHOULDER DIAGONALS (Y'S)
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Patient stands with the resistance band under their opposite foot
While grasping the resistance band, bring shoulders back and down
With your hand at your opposite hip, slowly raise it up across your body, as if you are drawing a sword.
Hold 3 seconds and repeat 12-15 times for each shoulder
Perform daily
EXTERNAL ROTATIONS AT 90 DEGREES
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Attach a resistance band to a stable object at shoulder level (ex. Door knob, bed post, dresser drawer, etc.)
Grab the resistance band with your palm facing down to the floors and arm at shoulder level
Slowly rotate hand BACK and behind the body
Hold for 3 seconds. Perform 2 sets of 10-12 repetitions.
Perform daily
BENT OVER ROWS
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With a dumbbell in each hand, bend over at about a 45-degree angle (no further). Keep the back straight throughout the exercise. Brace your abdominals and breathe in.
Lift the weights straight up, exhaling. While lifting, the arms should go no higher than parallel with the shoulders - slightly lower than the shoulders is fine. While lifting, try to keep the wrists from excessive extra movement down or to the side. Do not squat down and up after the initial pose. No movement of the legs occurs throughout the exercise.
Lower the weights in a controlled manner while inhaling.
Remain bent over until all repetitions are complete. Perform 2 sets of 10-12 repetitions.
Perform daily
SCAPTIONS WITH A RESISTANCE BAND
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Stand on one end to secure the band. Grasp the band at your side with the thumb up.
Lift the band slightly in front of your side at 30 degrees in front of the body while keeping the elbow straight.
Hold for a count of 2 and slowly return.
Perform 2 sets of 10-12 repetitions.
Perform daily
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