How to do it
Low back, mid back and head on the wall. Slide the arms up and down without losing contact.
Default dose
3 × 10
This is the library's default dose. Each person's programme is set after assessment, around the grade of their finding and their own conditions and limits.
Muscles involved
- holding still Trapezius, Rhomboids
Muscle colours in the animation: orange working, blue stretching, amber holding still. These muscles were measured on the 3D model.
Where it sits in a programme: Activate the weak
The third phase is activation: strengthening a muscle that has become weak or underused, with controlled movement and light load, so it can carry its share of holding the body up.
Which postural findings it is prescribed for
It appears in the example programme on these pages:
Take care
- If the movement causes pain or makes pain worse, stop and contact the clinic or your doctor.
Source
Common practice, no specific study:
- Sheikhhoseini R, Shahrbanian S, Sayyadi P, O'Sullivan K. Effectiveness of therapeutic exercise on forward head posture: a systematic review and meta-analysis. J Manipulative Physiol Ther. 2018;41(6):530-9.
Meta-analysis: therapeutic exercise improves the forward head angle.