Are you slumped in your chair as you read this? If so, this section was made for you!
- Waxing
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-Sit up straight with elbows at sides and bent to 90 degrees (right angle)Waxing.
-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
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-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.
-Repeat 10 times.
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Side Lying Shoulder Exercise
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-Lie on either side with your arm resting against your side.Side.
-Bring hand up to ceiling and back down slowly.
-As your 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
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-Lie on stomach on a pillow, with forehead resting on a rolled towel to keep neck in neutral.Prone.
-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
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-Sit up straight on a chair.Theraband.
-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
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-Sit in chair with back supported.Isometric Abdominal Exercise.
-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 Slide
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-Stand with buttocks, and back, against wall.
-Bring feet 12" from wall. Keep back against wall.Wall Slide.
-Lower down until knees are bent to about 60 degrees keeping abdominals tight.
-Rise back up to where knees are slightly bent.
-Do 3 sets of 10 repetitions.
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Sit to Stands
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-Sit at edge of chair with feet slightly behind knees.Sit to Stand.
-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.
