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Upper Cross Syndrome Shoulder Exercises

This document provides instructions for three exercises to help correct protruding neck and shoulders. The first exercise is to straighten the back while lowering and pushing back the shoulders, holding for 10-15 seconds and repeating for 3 sets of 10 reps. The second is a shoulder blade contraction exercise done standing with arms at the sides, bringing the shoulder blades together for 3 sets of 20 reps. The third exercise is called a "standing angel" where one stands with back to a wall and performs circular arm movements along the wall to feel the movement between the shoulder blades, doing 3 sets of 20 reps.

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Jomari Servano
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382 views1 page

Upper Cross Syndrome Shoulder Exercises

This document provides instructions for three exercises to help correct protruding neck and shoulders. The first exercise is to straighten the back while lowering and pushing back the shoulders, holding for 10-15 seconds and repeating for 3 sets of 10 reps. The second is a shoulder blade contraction exercise done standing with arms at the sides, bringing the shoulder blades together for 3 sets of 20 reps. The third exercise is called a "standing angel" where one stands with back to a wall and performs circular arm movements along the wall to feel the movement between the shoulder blades, doing 3 sets of 20 reps.

Uploaded by

Jomari Servano
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Neck and Shoulder Exercises: Illustrates and describes exercises targeting neck and shoulder positioning, focusing on alignment and muscle contraction.

Delta fitness

Neck and shoulders (upper cross)


By: ExorLive Content Publisher

Exercises for protruding neck and shoulders (upper cross)


[Link]
1. Straighten oneself up
Straighten yourself up by pushing the chest diagonally
forward/upward while lowering the shoulders and
pushing them backwards. Tilt the head slightly backward
and keep the sight straight forward. Perform the
movement in a smooth tempo. Keep the position for 10-
15 seconds and rest for 10-15 seconds before you repeat
the exercise.
Reps: 10 , Sets: 3

[Link]
2. Shoulder blade contraction 3
Stand upright with your arms down by your sides. Bring
your shoulder blades together and slightly down.
Reps: 20 , Sets: 3

[Link]
3. Standing "angel"
Stand with your back to the wall and pelvis tilted forward
making your lower back sway. Pull your chin inward and
push your head slightly against the wall. Hold your arms
out to the sides with your elbows bent 90 degrees and
fingers spread. Push your forearms against the wall and
move your arms on the wall up above your head and
back, making a circular movement. The exercise must be
felt between your shoulder blades.
Reps: 20 , Sets: 3

[Link] 8/9/2019 @ 3:28 PM Page 1 of 1 Show video

Exercises for protruding neck and shoulders (upper cross) 1. Straighten oneself up Straighten yourself up by pushing the

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