Lisgar Sports Injury Massage
Sunny Maya Massage Therapy Clinic
Improvement Exercises
The Ywall
For relief from sore upper back, neck or shoulder injuries often associated with desk jobs and computer use. Sunny will demonstrate the correct positions in the Clinic, then at home or office do this exercise daily. This exercise is intended to improve upper back, shoulder and neck muscles, fights off fatigue, aches and pain and promotes better posture. |
Ywall exercise once a day for the first week start with 10 repetitions, with 3 sets. Second week try 12 repetitions per day with 3 sets. Increase to a maximum of 20 per day for maintenance and as a warm up exercise. |
Wall Exercise
Start
Position |
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Find a smooth wall, the heels, butt, shoulders and head touch the wall, start with arms at side: |
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Arms
touching flat to the wall from shoulder to hand |
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Movement: |
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Slowly move arms up together as high as possible keeping both arms touching the wall from upper arm to hand;
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Return
arms slowly to side while keeping the arms touching the
wall at all times through the movement from hand to upper
arm |
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Sunny Maya Massage Therapy Clinic P.O.Box 2512, Station D, Ottawa, Ontario, Canada, K1P 5W6 By appointment only 860-0362
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