Logo The Zom Upper Body Exercise Program
Created by Christopher R. Schwenker, P.T.  Apr 30th, 2021

Total 6
CERVICAL RETRACTION / CHIN TUCK

Slowly draw your head back so that your ears line up with your shoulders.
Repeat 3 Times
Hold 15 Seconds
Perform 2 Times a Day
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UPPER TRAP STRETCH - HAND BEHIND BACK AND TOP OF HEAD

Begin by retracting your head back into a chin tuck position. Next, place one hand behind your back and gently pull your head towards the opposite side with the help of your other arm.
Repeat 3 Times
Hold 15 Seconds
Perform 2 Times a Day
Watch Video
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RHOMBOID AND MIDDLE TRAP STRETCH - CLASPED HAND

Interlace your fingers and then draw your hands forwards until a stretch is felt along your upper back.

NOTE: You can vary the angle of your arms downward to stretch different muscle fibers along your back.
Repeat 3 Times
Hold 15 Seconds
Perform 2 Times a Day
Watch Video
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Doorway Pec Stretch

Standing in a doorway. Place your arms on the door frame.

Step through while keeping your head and chest up.

Do not arch your back.
Repeat 3 Times
Hold 15 Seconds
Perform 2 Times a Day
Enlarge
WRIST EXTENSOR STRETCH

Use your unaffected hand to bend the affected wrist down as shown.

Keep the elbow straight on the affected side the entire time.
Repeat 3 Times
Hold 15 Seconds
Perform 2 Times a Day
Watch Video
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WRIST FLEXOR STRETCH

Use your unaffected hand to bend the affected wrist up as shown.

Keep the elbow straight on the affected side the entire time.
Repeat 3 Times
Hold 15 Seconds
Perform 2 Times a Day
Watch Video
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