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Posture
Strengthening Exercises
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Waxing
- Sit
up straight with elbows at sides and bent to 90
degrees (right angle).
- Push
shoulders together and down, with palms facing the
floor.
- Make
a waxing motion in the air while maintaining the
above position. **Keep elbows "glued"
to sides while completing motion.**
- Do
this for 20 seconds. Repeat 4 times.
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Wall
Angels
- Stand
against wall with feet shoulder width apart.
- Gently
press low back against wall.
- Place
back of elbows, forearms, and wrists against wall.
- Bring
arms up and down slowly in a small arc of motion
while keeping elbows in contact with wall.
- Do
this 10 times.
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Sidelying
Shoulder Exercise
- Lie
on either side with your arm resting against your
side.
- Bring
hand up to ceiling and back down slowly.
- As
arm comes up, your shoulder blade should move back
towards other shoulder blade.
- Do
3 sets of 5-10 repetitions.
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Prone
Lying Scapular Exercise
- Lie
on stomach on a pillow, with forehead resting on
a rolled towel to keep neck in neutral.
- Bring
arms out to sides with elbows bent to 90 degrees.
- Lift
arms up while squeezing shoulder blades together.
- Hold
each 3-5 seconds, and do 3 sets of 5-10 repetitions.
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Theraband
Rows
- Sit
up straight on a chair.
- Keep
elbows very close to sides and pull back on a resistive
band as shoulder blades come back and down.
- Return
to start position slowly.
- Do
3 sets of 5 repetitions.
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Isometric
Abdominal Exercise
- Sit
in chair with back supported.
- Tighten
stomach as if someone were going to punch it.
- Press
fingers into abdomen and tighten abdominals even
more to resist pressure of fingers. ** keep breathing!!!**
- Hold
15 seconds. Repeat 5 times.
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Wall
Slides
- Stand
with buttocks, and back, against wall.
- Bring
feet 12" from wall. **Keep back against wall.**
- Lower
down until knees are bent to about 60 degrees keeping
abdominals tight.
- Raise
back up to where knees are slightly bent.
- Do
3 sets of 10 repetitions.
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Sit
to Stands
- Sit
at edge of chair with feet slightly behind knees.
- Stand
up while keeping neck erect and spine erect. Your
back should not bend forward.
- Immediately
return to sitting, but do not put full weight on
chair.
- Do
3 sets of 10 repetitions slowly.
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