Physio Reach

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Physio Reach

This exercise retrains your brain to correctly coordinate the muscles involved with shoulder movement. Incorrect muscular coordination during shoulder movement can lead to impingement, mid back pain, neck pain, or chronic headaches. Perform 3 sets of 10.

(1)Begin by laying across a physioball with it positioned under your stomach. Keep you back in a neutral position, not rounded over the ball. Your legs should be straight behind you, and your feet about shoulder width apart for stability.

(2)The goal is to reach for the numbered areas. This will begin to train your brain and shoulder stabilizing muscles how to correctly coordinate the movement. You will reach out toward the number then return to neutral. Then reach for the next number. You will progress from 1-5 in order returning to the starting position after each time you reach.

(3)As you reach your entire body should roll forward on the ball so that the ball ends up underneath only your hips (shown in pictures labeled #3)

*Each position should be held for approximately 2-3 seconds prior to returning to neutral

*This exercise should be done SLOWLY under control. If you move quickly you will not coordinate the muscles properly