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    Name of Exercise Area (S) of Body Imbalance (S) Structures Addressed

    Uploaded by

    Bruce Ho
    This exercise stretches the muscles of the arm and shoulder while stabilizing the scapula. To perform it, stand with an arm extended and palm flat on a wall. Spread fingers and hold the shoulder back. Stretch each side for 15-20 seconds and repeat 2-3 times daily. Progress by rotating the arm forward while stabilizing the scapula.

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    Name of Exercise Area (S) of Body Imbalance (S) Structures Addressed

    Uploaded by

    Bruce Ho
    25 views2 pages
    This exercise stretches the muscles of the arm and shoulder while stabilizing the scapula. To perform it, stand with an arm extended and palm flat on a wall. Spread fingers and hold the shoulder back. Stretch each side for 15-20 seconds and repeat 2-3 times daily. Progress by rotating the arm forward while stabilizing the scapula.

    Original Title

    Palm on Wall Stretch

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    This exercise stretches the muscles of the arm and shoulder while stabilizing the scapula. To perform it, stand with an arm extended and palm flat on a wall. Spread fingers and hold the shoulder back. Stretch each side for 15-20 seconds and repeat 2-3 times daily. Progress by rotating the arm forward while stabilizing the scapula.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    25 views2 pages

    Name of Exercise Area (S) of Body Imbalance (S) Structures Addressed

    Uploaded by

    Bruce Ho
    This exercise stretches the muscles of the arm and shoulder while stabilizing the scapula. To perform it, stand with an arm extended and palm flat on a wall. Spread fingers and hold the shoulder back. Stretch each side for 15-20 seconds and repeat 2-3 times daily. Progress by rotating the arm forward while stabilizing the scapula.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    NAME OF EXERCISE PALM ON WALL STRETCH

    AREA(S) OF BODY Thoracic spine and shoulder girdle, neck, and head

    IMBALANCE(S) Internally rotated arms, protracted shoulder girdle, and elevated scapula

    Upper fibers of trapezius, biceps, and flexors of the hand and wrist; also activates
    STRUCTURES ADDRESSED and strengthens the rhomboids and the lower fibers of the trapezius

    This exercise helps increase the flexibility of the muscles of the arm and shoulder
    EXERCISE BENEFITS while stabilizing the scapula to help improve the function of the glenohumeral joint
    and shoulder girdle.

     Stand beside a wall with your arm extended out to the side and your palm flat
    HOW TO PERFORM on the wall; spread your fingers slightly and hold the shoulder back and down.
     Try to straighten your arm fully; do not let the shoulder come up and forward.

    Stretch each side for 15 to 20 seconds, and repeat the cycle 2 to 3 times on each
    DURATION / REPETITIONS side at least once per day.

    Tip: This stretch may be felt in a number of places (i.e., hand, wrist, forearm,
    biceps, or the underside of the upper arm). Make a note of where the stretch is felt
    TIPS and/or PRECAUTIONS the most and perform self-myofascial release techniques to help release those
    areas before repeating the stretch.

    Progression: Rotate the arm forward (internally) while stabilizing the scapula.
    PROGRESS / REGRESS Regression: Turn your body toward the wall to decrease the stretch, or perform
    Forearm Massage.

    Start/Finish Position

    Palm on Wall Stretch

    Copyrighted Material The BioMechanics Method


    Regressions for Palm on Wall Stretch

    Turn toward wall Perform Forearm Massage

    Progression for Palm on Wall Stretch

    Rotate arm forward

    Copyrighted Material The BioMechanics Method

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