Hi everybody, Dr. Ryan here. Today, we’ll be covering our third series of upper body exercises. We’re going to be going over additional resistance band exercises, as well as some nerve flossing exercises and an overhead wall stretch.
Let’s get into it.
Here is your first set of exercises. We’re going to be using a resistance band and having Caitlin demonstrate for us. We’re going to start in a good athletic position, knees bent, hips bent a little bit, resistance band out in front of you, nice and tense, and all we’re going to do here is pull all the way out so that resistance band goes to the chest, and you should be feeling the squeeze between the shoulder blades. Now, we have one more here for you. This one is above the head, kind of in a Y shape. We’ll call these “Y resistance band exercises.” We’re going to have Caitlin lean to the right and then pull down with the right arm, back up to the top, lean to the left, and pull down with the left arm. This will be a nice smooth motion from side to side, and those are your resistance band exercises.
Nerve Flossing Exercise
Our next exercise here is upper extremity nerve flossing. It’s a little bit complex, so we’ll have Caitlin demonstrate. First, we’re going to have Caitlin raise the hand to shoulder level and then push it back as far as she can go. Caitlin, will you turn here for us just so we see that that hand is actually behind her shoulder? If we can get there, that would be great. From this point, we’re going to have Caitlin look at the fingers and extend the fingers and then look away and flex the fingers, and that’ll be a repeating motion towards and away, and that is your upper extremity nerve flossing.
Overhead Wall Stretch
In this third exercise, we are going to use a wall to kind of open up our chest and get some good movement into the mid-back. So, we’re you use a wall here, standing up tall. We’re going to reach up high. We’re going to slowly walk backward, keeping our hips over our feet, and then we’re going to drop our chest down towards the ground. You’ll start to feel a stretch in the chest and behind the shoulders. We’re going to hold that position there. Come off the wall. Walk yourself back up, and come off there, and that is how you stretch out the chest and the upper back using a wall.