Objectives

  • Strengthen Mid back, posterior shoulder and arm muscles.
  • Encourge proper postural alignment for the upper body.

Targeted Muscles

  • Mid Back Musculature
  • Posterior Shoulder and Arm Musculature

How to Perform

1Stand with feet hip width apart.
2Hold a band out in front, at shoulder level with arms straight.
3Engage your core on your exhale by drawing the belly in wards.
4As you Inhale, pull straight arms out to the side, pinching you shoulder blades together. At the same time, imagine a string pulling your head up towards the ceiling to lengthen the spine.
5Hold, then slowly exhale back to the start position.

Alternative Exercise Suggestions for Patients with an ICD

1Avoid this exercise. An alternative would be Dumbbell Row with weights from the Advanced program.

Common Challenges

  • It’s easy to over recruit neck and upper shoulder muscles. To avoid this, become aware of the muscles activating between your shoulder blades at the mid back as you pull your shoulders down and away from the ears.
  • If the band tension is too great, the neck muscles may overrecruit and create discomfort. Stop the exercise and either pull the shoulders down away from the ears or choose a band with lighter resistance.
  • It’s also common for the lower back to over extend while the lower rib pops out. To avoid this, ensure you activate your core by drawing the abs in while being mindful to maintain a slight extension from the upper spine only.

Load Sets Reps Tempo Rest
Easy to Difficult Resistance Bands 2 10 2 Open: 1 Hold: 2 Close 45 sec to 1 min depending on exercise response

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