UPPER BODY STRETCHES


Position the stretch so that a comfortable tension is felt in the muscle. If the position is uncomfortable, ease off on the stretch. Hold these stretches for 20-30 seconds. These stretches should be done 1-2 times per day at minimum and more if indicated by your Chiropractor. If you experience any pain with any of these stretches, stop immediately and consult Dr. White.
 

LEVATOR SCAPULAE
Vancouver Chiropractic - Levator Scapulae StretchMUSCLE: Levator Scapulae
DESCRIPTION: This stretch can be performed from either a sitting or standing position. Tilt your head forward and to the side away from shoulder you intend to stretch. In the image to the left the model is stretching the levator scapulae on her right side. Place your hand on the back for your head apply gentle pressure to enhance the stretch if desired. Hold this position for 20-30 seconds.
 
UPPER TRAPEZIUS
Vancouver Chiropractor - Upper Trapezius StretchMUSCLE: Upper Trapezius
DESCRIPTION: This stretch can be performed from either a sitting or standing position. Tilt the side away from shoulder you intend to stretch. In the image to the left the model is stretching the upper trapezius on her right side. Place your hand on the back for your head apply gentle pressure to enhance the stretch if desired. Hold this position for 20-30 seconds.
 
 
RHOMBOID
Vancouver Chiropractor - Rhomboid StretchMUSCLE: Rhomboid
DESCRITION: This stretch can be performed from either a sitting or standing position. Tilt the down tucking the chin toward the chest. Grasp your wrist with the other hand and push your hands forward until you feel a stretch between the shoulder blades. Hold this position for 20-30 seconds.
 
 
Vancouver Chiropractor - Rhomboid Stretch
 
 
 
 
 
 
 
PECTORALIS (BILATERAL)
Vancouver Chiropractor - Pectoralis StretchMUSCLE: Pectoralis Muscles, Anterior Deltoids
DESCRIPTION: From a standing position clasp the hands behind your back. Slowly reach away from your body by straightening the elbows. For those with very tight chest muscles you may not be able to clasp the hands behind your back. This stretch can be altered by starting the with arms held out to the side and move them backwards until you feel a stretch through the chest. Hold this position for 20-30 seconds.
 
PECTORALIS WALL STRETCH
Vancouver Chiropractor - Pectoralis StretchMUSCLE: Pectoralis Major, Anterior Deltoid
DESCRIPTION: Stand next to a doorway or wall. Place on arm against the wall and turn your body away from the wall as shown in the picture to the left. Perform this stretch on both sides of the body and hold this position for 20-30 seconds.
 
 
 
POSTERIOR CAPSULE
Vancouver Chiropractor - Posterior Capsule StretchMUSCLE: Posterior Deltoid, Posterior Joint Capsule, Rhomboid
DESCRIPTION: From either a sitting or standing position bring one arm across the front of your body. With the opposite hand grasp the elbow an pull it into a deeper stretch. You should feel this stretch on the back side of the shoulder. Perform this stretch on both sides and hold the position for 20-30 seconds.
 
 
 
 
 
 
JANE FONDA
Vancouver Chiropractor - Latissimus Dorsi StretchMUSCLE: Latissimus Dorsi, Oblique Abdominals
DESCRIPTION: I call this stretch 'Jane Fonda' because I feel like I should be in a workout video when I'm doing it! From a standing position reach one arm overhead and run the other hand down the side of the leg. Reach over the head with the hand that is overhead until you achieve the postion shown on the left. Perform this stretch on both sides and hold the position for 20-30 seconds. If you are experiencing muscle stiffness in the low back off to one side you can alter this stretch by rolling your shoulder forward. Imagine turning your shoulders slightly to look at the ground from the position shown on the left. This will move the focus of the stretch from the side to the low back.
We Do Direct Billing
Depending on your policy type and your plan rules, we are able to direct bill most insurance companies after each appointment. Have a look through the list of insurance companies we are able to direct bill and bring your insurance policy information with you to your next appointment. Let's see if we are able to direct bill your claim for you!
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