Purpose:

To decrease pain, promote spinal stability, improves posture, strengthens core.

Where to Feel it:

Between shoulder blades and mid back.

Description:

Kneel in push-up position. Shift your weight over your hands and shoulders. Maintain a “plus" (arched mid-back) throughout the entire exercise. Follow these progressions:

Alternate between “retraction" to “plus" position, as shown in the above pictures.

½ push-ups, weight shifts (forward and back; side to side; diagonal), cross crawl (all in plus).

Full push ups with plus.

Push ups on board or ball.

Tip:

Remember to always keep breathing!

Reps:

5-10 each leg, pausing for 2-3 seconds.

---

#67b - Quadruped Scapular Sequence

Description:

A Retraction to "Plus" (become aware your scapular position/posture): Move just the area of the spine located between your shoulder blades (scapulae) up (“plus" position) & down (retraction).

Ready Position: Assume the spinal “Ready Position".

Wiping (feel this between your shoulder blades & around the lower part of the shoulder blade that is not wiping):

1. Push wrists and forearms down into floor/mat, while at same time directing elbows down towards knees.
2. Imagine that you’re directing energy between your shoulder blades up to the ceiling, as if resisting someone pushing down on this area.
3. Push one wrist/forearm down a bit harder than the other, & wipe the floor/mat up & down with the other.
4. When ready & able, lift arm and wrist off of mat/floor at the end of the “downstroke" Make sure you don’t drop your head down (maintain Spinal Ready Position).

Wiping Wall/Door: Same as “wiping" above, but lean against a wall/door, with feet about 1-2 feet away from the wall/door.

Push Ups (feel this between your shoulder blades & around the lower part of your shoulder blades): Assume a variation of the spinal “Ready Position", as well as the “wiping" position: (push wrists & forearms down into floor or mat, while at same time directing elbows down towards knees).

1. Start with modified push-up position: bent knees on floor & feet raised up off floor.
2. Progress to traditional push-up position with toes on floor when ready and able to do so.
3. Start with just a very small movement/bend of elbow & progress to a full push up.

Tip:

Remember to always keep breathing!

Reps:

5-10 each leg, pausing for 2-3 seconds.

---

#67c - Wall Push Ups with Plus

Purpose:

To stretch your upper and mid back muscles. Also to strengthen the muscles of the chest, arms, and shoulders (triceps, rhomboids, deltoids).

Where to Feel it:

In your upper/mid back, chest arms, and shoulders.

Description:

Lean against a wall, with your palms flat, as show above, in a push-up position. Assume the “plus" position by pressing out through your upper/mid back. Hold this position while performing modified push-ups against the wall.

Tip:

Remember to always keep breathing!

Reps:

5-10