Ab-Wheel Shoulder & Back Stretch

a therapyroom1 patient performing an ab-wheel rehabilitation exercise for upper back and posterior shoulder injuries

With more and more of us working from home there are ever more chances that we will suffer mid and upper back injuries, spasm or pain. Strangely enough many patients who come through the Therapyroom1 health centre actually have upper back weakness along the trapezius and posterior shoulder region. It is vital that our upper back and posterior shoulder muscles are kept at their optimum range of functional ability otherwise we will biomechanically over rotate our shoulder, constrict our breathing and suffer mid back ache.

This exercise will open up your intercostal muscles, rotator cuff, latissimus dorsi, rhomboids, pectorals so much more. You will notice that if you are prone to muscle knots or trigger-points then this will help too.

Rehab Level: Intermediate

Equipment: Ab-wheel, 2 litre water bottle or a football (UK)

Exercise

  • Knee on the floor and try to place your bottom as close to the back of your heels as possible
  • Take the ab-wheel or ball and roll it out in front of you, pushing it as far out in front as possible.
  • Hold
  • Roll the ab-wheel or ball back in
  • Hold
  • Repeat
RepsSetsTime (seconds)
713 second hold

Advancement of this Exercise

Thoracic Spine and Shoulder Raise

This is a strength and conditioning exercise of the mid and upper back as well as the shoulders that occurs after the previous exercise. Doing this will help to maintain and improve functionality and posture.

Exercise

  • Knee on the floor and try to place your bottom as close to the back of your heels as possible
  • Take the ab-wheel or ball and roll it out in front of you, pushing it as far out in front as possible.
  • Lift the ab-wheel up 3-4 inches off the floor
  • Hold
  • Lower the ab-wheel and roll the ab-wheel or ball back in
  • Hold
  • Repeat
RepsSetsTime (seconds)
71 

Note:// Although these exercises are designed to help you help yourself, we urge caution in all rehabilitation that you do.

Do not over do this exercises.

If you feel pain or are worried that you are not doing the exercise properly then call 01522 511834 and make an appointment and see to one of our highly trained practitioners.

(Covid-19 – safe distancing, face masks and gloves must be worn at all times)

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