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The Quick Drop

therapyroom1 picture of a bike performing and upper body exercise for shoulders

There are so many people who are suffering from shoulder and upper back pain from either work or sport that we at Therapyroom1 decided to share this motor sports exercise we did with you, (thanks to Richard Owen Plumbing for taking part and the Lincoln Enduro Club)

Ok got that out of the way…

So the upper back consists of many large muscles because the weight that they support i.e. head, neck, lungs, internal organs is over one third of your body weight. Now if you accept this then you will know that your head weighs between 10 and 14 pounds or a whole stone in weight. Weak flexor muscles in the front and over-worked tired extensor muscles in your back will cause the head to drop forwards. In fact, gravity will not be your best friend because its gonna load you up as well.

Because this is a rehab exercise I am gonna miss out the rest of the good stuff but will tell you what you will see for real:

  • Tight triceps origin at the top of your shoulders
  • Restricted intercostal movement
  • Scapula ache and stiffness
  • Cervical or neck pain
  • Tight latissimus dorsi when you raise your arms
  • Clicking shoulder on movement
  • Forward tilting head and neck
  • Rounded shoulders

Level – late stage/return to sport

Equipment – a wall or door (even the side of a van)


  • Stand facing the wall and move your feet about 2 feet apart
  • Place your hands on the wall in front of you, elbows straight, fingers should be above shoulder level.
  • (palms of your hands on the wall)
  • Press your hands into the wall
  • Suddenly and quickly drop down, bending your knees and keeping your hands on the wall in front of you
  • Hold that for 10 seconds
  • Stand up and repeat the above steps

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Note:// Although these exercises are designed to help you help yourself, we urge caution in all rehabilitation that you do not over do the exercises. If you feel pain, please then call 01522 511834 and make an appointment and see one of our highly trained practitioners. Remember we have not examined you!

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