GENERAL INFORMATION ON
 
UPPER BACK, CHEST AND RIB STRENGTHENING


Note: Please consult with your Osteopath prior to commencing these exercises



BASIC



Shoulder Blade Setting (Scapula Stabilisation Strengthening)
Stand with your arms by your side. Gently pull both shoulder blades downwards and centrally, hold for 3 seconds and then return back to the start position. Ensure that you maintain good posture whilst performing this exercise. Perform 3 sets of 10 repetitions, three times per day.



Upper Shoulder Shrugs (Upper Trapezius Strengthening)
With your arm by your side shrug your shoulders upwards, hold for 3 seconds and then slowly lower them down. Perform 3 sets of 10 repetitions, three times per day.


Middle Shoulder Retraction Strengthening (Middle Trapezius and Rhomboid Strengthening)
With your arm by your side retract your shoulders backwards and bring your shoulder blades together, hold for 3 seconds and then slowly return them to their start position. Perform 3 sets of 10 repetitions, three times per day.


INTERMEDIATE


Shoulder Wall Push Ups and Scapula Stabilisation
Place your hands on the wall at shoulder level with your arms straight and you body in a position like you would be doing push ups. Gently bring your body towards the wall and at the end point (before your chest hits the wall) stop and squeeze your shoulder blades together, hold for 3 seconds and then return to the start position. Perform 3 sets of 10 repetitions, three times per day.


Shoulder Press Ups All Fours
On all fours on the floor with your arms straight gently bend them and lower your chest towards the floor, hold for 3 seconds and then return to the start position. Perform 3 sets of 10 repetitions, three times per day.



RESISTANCE BAND


Shoulder retraction - Scapular Stabilisation (Resistance Band)
Secure the band in both hands with the band running across your chest, elbows by your side and arms at 90 degrees. Squeeze your shoulder blades together with your arms slightly moving outwards, hold for 3 seconds and then slowly retract back to the start position. Perform 3 sets of 10 repetitions, three times per day.


ADVANCED



PUSH UP PROGRESSION


Shoulder Push Ups on Knees
Place yourself in the normal push up position but with your knees on the floor. Gently bend your elbows them and lower your chest towards the floor, hold for 3 seconds and then return to the start position. Perform 3 sets of 10 repetitions, three times per day.


Shoulder Push-Ups Floor Level
The push-up starting position is to have your elbows straight (locked). Then slowly lower your body by bending your elbows and gradually bring your chest down til it almost touches the floor, hold for 3 seconds and  then lift back up to the starting position. Your hands should be just outside shoulder width and on a 45 degree angle. Perform 3 sets of 10 repetitions, three times per day.


Shoulder Push-Ups Raised Level
This is basically a normal push up on a raised block for greater resistance and alteration in muscle control. Your hands should be just outside shoulder width and on a 45 degree angle. The push-up starting position is to have your elbows straight (locked). Then slowly lower your body by bending your elbows and gradually bring your chest down until it is in line with the block, hold for 3 seconds and then lift back up to the starting position.  Perform 3 sets of 10 repetitions, three times per day.




GYM EQUIPMENT


Pull Downs (Gym Equipment)

This exercised should initially be performed in the gym with supervision from a gym instructor for correct posture and technique prior to attempting it at home. Ensure your back is straight, knees at 90 degrees, and your feet are placed on floor. Gently pull the bar down against resistance, hold for 3 seconds and then return to the start position.  Perform 3 sets of 10 repetitions, three times per day.


Bench Press
Always initially learn this exercise with a qualified gym instructor or experienced lifter. Lie on your back with a supported bar bell securely in both hands. Lift then gently and slowly lower the weight to the level of the chest, hold for 3 seconds and then push it back up until the arm is straight. Perform 3 sets of 10 repetitions, three times per day.