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Thoracic Conditioning Phase one: 3 times a week. Step one: laying face down on support with fore arms hanging down and upper arms at right angle to side of body; Pull shoulder blades together and down flat on back so that elbows come up as high as possible. Breath out for a count of 3 as you lift and breath in for a count of 3 as you lower. Repeat . Step two: same position but bring arms up beside head for a count of 3 as you breath out (thumbs will be pointing up above head); bring arms down for a count of 3 as you breath in. Repeat 15 times. Step three: same position but bring shoulder blades together first then arms up behind hips ( thumbs down) for a count of 3 as you breath out then lower for a count of 3 as you breath in. Step four: same position but straighten elbow and turn thumbs up as you lift arms straight to the sides for a count of three as you breath out and lower for a count of three as you breath in. Repeat . Phase Two: strengthening One method is to add hand weights to the above routine. Another method is to add elastic resistance which can be done in the standing position which carries the conditioning through the low back, hips and leg positions. Obtain an elastic cord ( Bungee cord or shock cord from hardware store will do) 40 to 60 inches long. Step one: Hold elastic one end in each hand then place arch of one foot in the center and bring it down to the floor with the heal even with the toe of the other foot but the normal width apart. Relax knees and level hips so that arms pass the center of the hips at the thigh. The action is to stretch the cord first without bending the elbows. Pull shoulder blades back and straighten upper back before breathing in. Hold tension while taking a deep breath; breath out and reset the shoulders with increased tension and breath in again. Hans Albert Quistorff, LMP PO BOX 65 WAUNA WA 98395 appointments: 253-851 4212 |
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