Khalsa Chiropractic

Dr. Mha Atma S. Khalsa, DC

Exercises for Home

The All Fours Rock

This low-load exercise places the shoulder in an optimal posture for reducing further biomechanical irritation. Typically this entails avoiding overhead arm positions, slouching, and shrugged shoulders or rounded shoulders. The exercise shown here is designed to activate the stabilizing musculature of the shoulder girdle.

Purpose: This is an excellent exercise to wake up the deep stabilizers of the shoulder girdle.

On all fours with the knees on a cushion and the hands on the floor ahead of the shoulders, the upper back pushed up toward the ceiling and the head in line with the back. Two arrows point forward and back along the body. — Up position

The same position with the chest lowered toward the floor. A circled close-up of the upper back shows the shoulder blades drawn together. — Down position

Starting Position

On all 4’s (quadruped) perform a partial push-up

Exercise

Lower your chest towards the floor and feel your shoulder blades slide together
Push yourself back up and feel your shoulder blades begin to separate
Push away or press your back up from the floor with your hands until your shoulder blades are separated as far as possible and your back moves up towards the ceiling
Repeat this motion 8 to 12 times

Then

Hold the “up” position (shoulder blades are separated as far as possible and back up towards the ceiling) and rock side to side 6 to 8 times in each direction.
Return to center and repeat the up/down shoulder blade motion 2-3 times

Then

Hold the “up” position and rock forward and back 6 to 8 times.

Fine Tuning: Perform the Rocking Motion While Keeping the Ideal Posture

Draw your chin in so your head and neck are in line with your middle back
Keep your middle back flat not round
Avoid shrugging your shoulders up towards your ears
Tighten your abdominal muscles without holding your breath or rounding your lower back

Dr. Craig Liebenson, Management of Shoulder Disorders. Reproduced with permission.