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, or you can contact us via phone or e-mail for faster response.
SHOULDER SQUEEZES (SHOULDER BLADE RETRACTION)
Relax head and neck
Stand with good posture, squeeze shoulders back
Avoid shrugging the shoulders and keep the abdominal region tight. Hold for 5 seconds.
Relax the shoulders. Perform 2 sets of 12-15 repetitions.
EXTERNAL ROTATION ("OPEN THE DOOR")
Attach a resistance band to a stable object at waist level (ex. Door knob, bed post, dresser drawer, etc.)
Roll shoulders back and down and maintain this position
Place a towel between the elbow and side of the body
Slowly rotate hand AWAY from the abdomen while keeping the shoulder still.
Hold for 3 seconds. Perform 2 sets of 12-15 repetitions.
PHYSIOBALL SCAPULAR EXERCISE
Stand with hand placed on physioball (any ball will work) against a wall
Move the arm in a clockwise motion slowly for 30 seconds
The move the arm in a counter-clockwise motion for 30 seconds
Maintain shoulders back and down
Do your best to perform 2 sets of the exercise
Secure the resistance band around a stable object, like a door knob or bed post
While standing grab both sides of the resistance band and bring shoulders back and down
With arms extended, slowly pull hands straight back until they are even with your body
Pinch the shoulder blades together and hold 3 seconds. Perform 2 sets of 12-15 repetitions.
KNEELING T-SPINE ROTATION
Start in a kneeling position on the floor with your back in a neutral position and your hands right above your shoulders.
Reach through your opposite arm and leg and try to feel a stretch on the back of your shoulder and mid back.
Pull your arm back and open your chest up in to a fly position trying to feel a stretch on the front of your shoulder and lower back. Perform 2 sets of 10 repetitions on each side.
Stand near a wall and place your hands on the wall in front of you.
Concentrate on squeezing your shoulder blades together, like you're trying to squeeze an orange between them.
2 sets of 15 repetitions