Purpose: To stretch your calf muscles and to improve ankle mobility. Can also aid in relieving knee pain when used with other stretches and exercises.
Instructions: Place the toes of the leg that you are going to stretch on the foam roller while keeping your heel on the floor. Step in front with your other foot and lean your hands against the wall for support, bend forward to get a deeper stretch. Perform this exercise with knee straight first, then with your knee bent to get both parts of your calf muscles.
Common Errors: As long as you are feeling a stretch in the back of the lower leg, you are doing this correctly!
Purpose: This is a great shoulder and neck rehabilitation exercise. It can be used with bands at home or with a cable column at the gym.
Instructions: While down on one knee, pelvic tilted, core engaged, shoulders back and down then pull your elbows down close to your body keeping your shoulder blades down and back, then slowly return them to starting position with elbows extended.
Common Errors: Shrugging your shoulders, letting your elbows come out away from your side is indicative of not pulling the shoulder blades down and back, or the band is too strong - try with a lower resistance band. Bending in the middle while pulling indicates poor core stability while performing this exercise.
Purpose: This is a great postural exercise and can also be used for shoulder and neck rehabilitation, while retraining scapular movement.
Instruction: Stand against the wall with your head, shoulders, elbows, wrists and hands all against the wall. For added difficulty press your lower back against the wall. Keeping elbows, wrists, hands and shoulders against the wall, slide your elbows down and back up 10 times.
Common Errors: If your elbows, wrists, shoulders or head come off the wall at any point during this exercise. This is indicative of tight rotator cuff, chest muscles or poor scapulo-thoracic rhythm.
Purpose: This is a great functional exercise that you can apply to everyday life. You can use this as a practical exercise every time you get out of bed, chair or any other seated position.
Instruction: Firmly plant your feet and make sure your feet and knees are all in alignment. Brace your core, squeeze your glutes and stand up tall.
Common Errors: Placing hands on your legs, allowing your knees to buckle together, or leaning forward excessively.
Purpose: To retrain the upper back and shoulder, while improving scapulo-thoracic rhythm. Two variations, single arm when focusing on one side. Both arms and use of the wall when your confident with your single arm form on both sides.
Instruction: When done single arm at a time, watch yourself in a mirror and move your arm and shoulder straight back by contracting your scapula. Your shoulder and arm must move straight back or back and down, while maintaining a straight elbow.
If done against the wall, keep your palms flat and let your body lean forward. Squeeze your shoulder blades together. Imagine you are squeezing a ball between the shoulder blades. Again, when properly done the shoulders will move straight back or back and slightly downward.
Common Errors: Allowing the elbow to bend or recruiting your trapezius to move the shoulder, resulting in an upward motion instead of back and down.
Norwalk Sports and Spine | Norwalk, CT Chiropractor | Dr. Jason Queiros | Dr. Andrew Zomick | Sports Chiropractic