EXERCISES
Upper Back Exercises
Precautions: This is a guide for our patient. Do not perform without advice of our practitioner to avoid injuring yourself.
Do as tolerate, don’t overdo.
Not necessary to finish all. Depends on your condition.
Neck Exercises
Double Arm Stretch (Back View)
- Stand with feet shoulder width apart
- Lift arms to the level of your lower back, and interlock your fingers with your palms facing backwards.
- Push arms outwards until you feel the stretch in your chest.
- Squeeze the shoulder blades together to maximize the stretch.
- Hold this position for 15 to 30 seconds, and then relax.
- Repeat 3 times.
Double Arm Stretch (Side View)
- Stand with feet shoulder width apart
- Lift arms to the level of your lower back, and interlock your fingers with your palms facing backwards.
- Push arms outwards until you feel the stretch in your chest.
- Squeeze the shoulder blades together to maximize the stretch.
- Hold this position for 15 to 30 seconds, and then relax.
- Repeat 3 times.
Latissimus Dorsi (Left) Stretch
- Standing with your back straight and hands above your head. Gently lean to one side until you feel a mild to moderate stretch in the side of your upper back and shoulder.
- Hold for 5 seconds and then return to the starting position.
Latissimus Dorsi (Right) Stretch
- Standing with your back straight and hands above your head. Gently lean to one side until you feel a mild to moderate stretch in the side of your upper back and shoulder.
- Hold for 5 seconds and then return to the starting position.