posture correction exercises phase 2

Gym Ball Chest Stretch

Physical Goal – Improve chest and shoulder mobility

Description Gym Ball:

o Start in a ‘all-fours’(quadruped) position with the Swiss ball under the undersideof your left elbowo While keeping your arm on the ball, drop down the torso and turn the head in the

opposite direction, hold.o You should feel a gentle stretch of the chest muscles, Repeat on other side.

Doorway:o Stand near a doorway and lift your arm and position it at a 90 degree angle, parallel to the

flooro While resting your arm on the doorway, slowly turn your body in the opposite direction,

feeling a mild to moderate stretcho You will feel a stretch in your chest, upper arm and anterior deltoid muscleso Hold for 30 seconds, and then repeat on the other side

Sets:_____ Reps:______

Health-Fit Chiropractic and Sports Medicinewww.healthfitchiro.com

(561) 997-8898

Reach, Roll, and Lift

Physical Goal – Improve Scapular stability

Description Start in a kneeling position with butt back on the heels and the left hand in a fist

between the ground and your forehead. While keeping your arm straight and the head down, reach forward with your

affected arm as far as possible, and then spin the thumb out so the palm is facingupward.

Left up the entire hand (elbow straight) toward the ceiling as far as possible. Normal range of motion is 3-5 inches. Be sure to stay back on your heels through the entire exercise

Sets:_____ Reps:______


(561) 997-8898

Bird Dogs

Physical Goal – Improve Scapular stability & Core Stability

Description Start in a quadruped position (hands and knees) with the swiss ball under your

belly button. While keeping your arms and legs straight, raise the opposite arm and leg until

they are in line with the rest of the body, hold for 5-10 seconds. Repeat onopposite sides.

Be sure to keep back straight through the entire exercise.

Sets:_____ Reps:______


(561) 997-8898

T’s on Gym Ball

Training Goal – Improve Scapular stability & Core Stability

Description Start lying down face down with a swiss ball under your belly button. Have your arms straight and the hands out wide, even with your shoulders Keep the thumbs pointing toward the ceiling, and lift up toward the ceiling as far

as possible, pinching the shoulder blades together at the end. Hold for 1-2 seconds. Return to starting position.

Sets:_____ Reps:______

Health-Fit Chiropractic and Sports Medicine www.healthfitchiro.com

(561) 997-8898

ABDOMINAL BRACING

Training Goal:

Description: Stand up straight and place one hand on the small of your back and one hand on your abdomen. Bend forward at the waist and feel the lower back (extensor) muscles contract. Come back to an upright posture and feel them .turn off.. Without bending forward, contract the abdominal muscles (like you are about the get punched in

your gut - feel them tighten with one hand) and the buttock muscles (as if you are holding in a bowel movement).

You will feel the lower back muscles contract (with the other hand) when you contract your abs and buttocks.

Another way to feels the brace is to try coughing or blowing out as if you were going to blow out a candle. You will feel the contraction in abs, low back, and buttocks.

Sets:_____ Reps:______

Health-Fit Chiropractic and Sports Medicine www.healthfitchiro.com

(561) 997-8898

http://www.healthfitchiro.com/

W’s on Stability Ball


Description Start lying down face down with a swiss ball under your belly button. Have your arms straight and the hands out wide in the form of a W, even with your

shoulders Keep the thumbs pointing toward the ceiling, and lift up toward the ceiling as far


Sets:_____ Reps:______


(561) 997-8898


Y’s on Stability Ball


Description

Start lying down face down with a swiss ball under your belly button. Have your arms straight and the hands out wide in the form of a Y, even with your

shoulders Keep the thumbs pointing toward the ceiling, and lift up toward the ceiling as far


Sets:_____ Reps:______


(561) 997-8898


posture correction exercises phase 2

Health & Medicine