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1. Romford & Ilford Family Chiropractic Ltd
313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX
Website: www.chiropracticcare.co.uk Email: info@chiropracticcare.co.uk Tel: 0208 252 1010
Exercises – Mobility and stretches upper body (torso)
These
exercises
can
be
used
to
increase
flexibility
and
reduce
tension
in
the
upper
back
and
neck
area.
Proper
stretching
technique
• Ensure
the
stretch
is
gradual
and
slow
and
always
remember
to
breath
and
relax
into
the
stretch.
Never
hold
your
breath
or
over
exert
yourself.
Door way upper back and neck stretch
Low arm position Mid arm position High arm position
High arm position (posterior) Low arm position (posterior)
Guidelines
Standing in the door way with
the arms on the outside of the
doorframe begin with the low
arm position leaning forward
slightly. Progress to the middle
and upper hand position. Place
the hands on the inside of the
doorframe if the door is wider.
Hold each position for a count of
8-10 seconds. The rear view
position (left) shows the area of
the body being stretched.