6Apr, 2016

Open Book

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Who should do this twisting stretch? Anyone who feels like they slouch when they sit People who sit many hours in a day at a desk People with neck, shoulder or upper back pain How to do this twisting stretch: Begin laying on your side with your pelvis facing straight and your arms in front of you. Your bottom leg should be straight and you can prop your bent top leg on a pillow or foam roller for comfort. Place your palms together then reach past your fingertips and into […]
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5Apr, 2016

Wall Angels

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Who should do this upper back exercise? Anyone who feels like they slouch when they sit People who sit many hours in a day at a desk People with neck, shoulder or upper back pain How to do this upper back exercise: Start with your feet 6 inches from the wall, knees can be bent. Lean your back against the wall so your whole spine and head are touching the wall. Reach your arms up like you are making a goal post shape and place your arms and back of […]
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15Feb, 2016

Best Upper Back Stretch for Posture

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Who should do this upper back stretch? Anyone who feels like they slouch when they sit People who sit many hours in a day at a desk People with neck, shoulder or upper back pain How to do this upper back stretch: You will need an exercise ball or surface about as high as a chair or couch for this upper back stretch. Begin on your knees with your buttock sitting back on your heels.  Place your hands on the ball or couch and bend your torso toward your thighs. […]
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2Dec, 2015

Brugger’s Posture Exercise

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Who should do Brugger’s Anyone who sits at a desk all day texts or plays on a phone a lot carries children thinks they have bad posture How to do Brugger’s Roll your shoulders back and down, keeping them away from your ears. From this position, squeeze your shoulder blades together toward your spine, as if you are trying to get them to touch. 3 sets of 10, repeat 3x daily. Why do Brugger’s strengthens the under worked muscles in your back helps to eliminate upper back pain like pressing […]
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2Dec, 2015

Pendulum Swing Shoulder Exercise

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Who should do Pendulum Swings for a shoulder exercise? Anyone with shoulder pain or stiffness How to do a Pendulum Swing: With a small weighted object (full water bottle or free weight) in your hand, stand in a supported lunge stance and let your arm hang towards the floor. Keeping your arm as relaxed as possible, swing your arm in a circular pattern. Why do Pendulum Swings? The water bottle or free weight gives the shoulder a little distraction and the swinging helps with range of motion. This is one […]
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2Dec, 2015

Door Frame Shoulder Stretch

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Who should do this door frame stretch? Anyone who sits at a desk all day texts or plays on a phone a lot carries children thinks they have bad posture How to do a door frame stretch Place your hands on both sides of a door frame above your head. Take small steps forward until you feel a stretching feeling across your chest. Why stretch in a door frame? This will stretch out your pec muscles which are tight after sitting all day. This is one of several stretches in […]
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2Dec, 2015

Reach Behind Back Shoulder Stretch

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Who should do the Reach Behind Back Shoulder Stretch? Anyone who sits at a desk all day texts or plays on a phone a lot carries children thinks they have bad posture How to do the Reach Behind Back Shoulder Stretch Reach one arm overhead and bend your elbow, attempting to place your hand against your spine. Bend the elbow of the other arm and reach toward your first hand, attempting to touch your fingers together. Don’t worry if they don’t reach! The stretch is still helpful. Why do the Reach Behind Back Shoulder […]
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2Dec, 2015

Walk Up the Wall Shoulder Stretch

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Who should do the Walk Up the Wall Shoulder Stretch? People with decreased range of motion of the shoulder How to do the Walk Up the Wall Shoulder Stretch Stand perpendicular to the wall with your hand flat on the wall. Walk your hand up the wall and step closer to the wall as you go higher. Go as high as you can to stretch your shoulder muscles. Keep your shoulder down and stay relaxed in your neck and shoulders. Aim for your arm to be straight in the air. Why do the […]
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9Nov, 2015

Best 3 Foam Roller Exercises for Upper Back Pain

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Best 3 Foam Roller Exercises for Upper Back Pain 1) Roll out the upper back Start sitting on the floor with the foam roller behind you perpendicular to your spine. Keep you feet flat on the floor. Lay on the foam roller with it under your midback. Your hands should be behind your ears with your elbows out wide. Use your core and support yourself while rolling towards your feet so the roller goes up your spine. When you hit a spot that feels tight, hold there for 20-30 seconds. […]
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