Upper Extremity: Level 1 Exercises
Pectoralis Major and Minor
Purpose
- To stretch shoulder and chest.
Steps
- Start by facing a wall. Reach your right hand straight out to the side, against the wall, just below shoulder height. Place the left hand firmly on the wall at chin height.
- Bend the left elbow down to bring the right shoulder blade down and back. Maintain this position as the feet turn 90 degrees so they are parallel to the wall.
- Press right fingertips against the wall to help turn the chest to the right.
- Slowly turn the chest further around to the right, opening both sides of the chest and feeling a stretch in the front of the right shoulder and chest.
- It is important not to allow the right shoulder to elevate during the stretch.
- Hold for 3-5 seconds. Repeat 5 times.
- Repeat with the left side.
Tips
- Do not arch back during exercise.
Goals
- To loosen the major and minor pectoralis muscles because if and when they are tight, they pull the shoulder girdle into protraction, causing the postural condition known as rounded or slumped shoulders.
Retraining of the Lower Trapezius
Purpose
- To strengthen mid-back and shoulder girdle.
Steps
- Begin on your hands and knees, sit back on the heels, and bend forward resting your forehead on the floor.
- Pull your shoulder blades down and back. Do not squeeze your shoulder blades together.
- Hold for 3-5 seconds. Repeat 5 times.
Tips
- A variation can be performed by lying on your stomach.
Goals
- To activate/contract/give mechanical advantage to latissimus dorsi hence emphasizing arm extension instead of scapular depression and adduction (lower trap)
Serratus Anterior
Purpose
- To strengthen shoulder girdle.
Steps
- Begin on your hands and knees, with hips over knees and shoulders over hands.
- Press mid-back up toward ceiling and tuck your chin in. Hold for 5 seconds.
- While maintaining this position lift left hand off the floor. Hold for 3-5 seconds.
- Relax for 5-10 seconds.
- Repeat with opposite hand.
Tips
- Breathe deeply.
Goals
- The serratus anterior muscles are also breathing accessory muscles. They originate on the upper eight ribs and insert into the medial border of the scapula. They stabilize the shoulder blades and when flexed will spread the ribs for an inhale. The greater the inhale, the greater the internal pressure. This pressure creates a strong support for action, balance, or resistance.
Wall Press
Purpose
- To stretch upper back and chest.
Steps
- Start by standing at arms length from the wall. Place both hands on the wall at shoulder height.
- Squeeze shoulder blades together and down.
- Slowly bend arms and touch your nose to the wall. Keep your spine straight.
- From this position push shoulder blades apart, tuck in chin, and push your mid-back toward opposite wall.
- Hold for 5-10 seconds and then return to starting position.
- Repeat the entire sequence 5 times.
Tips
- Keep your spine as straight as possible
Goals
- Keep your body straight and slowly bend your elbows, lowering your chest to the wall, until your upper arms are parallel to the wall.