Shoulder & Mid Back Pain

Seated Scapular Retraction

Article 5-4

Shoulder & Middle back and neck pain can be reduced with some simple to do stretching exercises this one is very easy to accomplish while helping with tension , Headaches, alleviates mid back pain and neck pain while improving your posture it is called the seated scapular retraction. So lets get started

  1. Sit upright on a well-supported chair, keeping your back upright and not slumped. Bend your elbows to 90 degrees with your palms up (start position)
  2. Take a deep breath and, while exhaling,, keeping your back straight, slowly pinch your shoulder blades together (end position).
  3. Remember to breathe moneygram massachusetts newton during this exercise! Hold this position for 15-20 seconds.
  4. Take another deep breath and, while exhaling, slowly return to start position.
  5. Perform 1-2 repetitions 1-3 times/day

After a while you will be doing this simple exercise in your sleep and reaping the rewards with better posture and reduced back pain.

Caution: If this exercise makes your symptoms worse, discontinue immediately and contact your practitioner.

To your health

Dr. Missy

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