Norwalk Sports and Spine | Norwalk, CT Chiropractor | Dr. Jason Queiros | Dr. Andrew Zomick | Sports Chiropractic
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.