EXERCISE ESSENTIALS : THE WALL SLIDE
WHAT: This exercise is an excellent way to stretch shoulder and chest muscles and to improve posture. WHO: Best for people who work at a computer with forward head posture and/or rounded shoulders that may be experiencing neck or shoulder pain. HOW: • Set yourself up with your back against a wall, standing in a ¼ wall squat position. • Stand so that your low back and are shoulder blades are flat against the wall by tucking your hips and rolling your shoulders back.
make sure that your chin is tucked and you are looking slightly down your nose.
• Without losing this position, attempt to place your elbows and the back of your wrists against the wall with your elbows bent to 90°.
• Starting below shoulder height, gently slide your elbows and the back of your wrists up and down the wall without lifting off.
• Ensure that your head and low back do not lift off the wall. The most important part of this exercise is your maintaining spinal position so it is better to only get your arms back as far as they can and working towards getting the elbows and wrist against the wall as your muscles start to stretch.
• Complete this exercise in sets of 15-20 reps, 2-3 times a day.
• You should not feel any strain in your neck, back or shoulder. If you do, you can complete this same exercise laying on the ground and then work your way up towards to wall.
• Attempt to touch the back of your head against the wall but
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