VIDEO 10. Shoulder Exercises

In our second module on spine health, posture-based exercises will be discussed in four regions. Thirdly, you can watch our sample videos specific to the shoulder area.

Exercise 1

– Lie on your side in a lateral position with your arm by your side.

– Raise your hand towards the ceiling and slowly lower it.

– Your shoulder blade should move backward towards the other shoulder blade as your arm goes up.

– Do 3 sets of 10 repetitions.

Exercise 2

– Make a 3-foot-long loop with the elastic band and tie the ends together. Attach the loop to a doorknob or other stable object.

– Stand holding the band with your elbow bent 90° and raised to shoulder-height, as shown in the start position.

– Keeping your shoulder and elbow level, slowly raise your hand until it is in line with your head.

– Slowly return to the start position and repeat.

– Make sure your elbow stays in line with your shoulder.

– Do 3 sets of 10 repetitions.

Exercise 3

– Lie on your stomach with your arms by your sides.

– Place a pillow under your forehead for comfort, if required.

– Gently draw your shoulder blades together and down your back as far as possible.

– Ease about halfway off from this position and hold for 10 seconds.

– Relax and repeat 10 times.

– Do not tense up in your neck.