2024-02-14T07:23:39
Physiotherapy clinic in Tambaram Are you Looking for Physiotherapy Treatment in Tambaram, Sunshine Super Speciality Physiotherapy Clinic, We Provide Electrotherapy, Exercise and Manual Therapy, Orthopedic, Neuro, Cardio, Pediatric, Sports and Geriatric Rehabilitation, Post Operative Physiotherapy Treatment, Fracture Rehabilitation, pain free movement. Exercises to Strengthen you Serratus Anterior: 1💪Serratus Anterior Punch: 🗣️Description: ✍️Lie down on a bed with your back flat. Hold a weight in one hand and lift your arm above your face. From here, punch straight up in the air, then let your shoulder relax down as far as you can making sure you keep your arm straight. Imagine your arm bone sinking into the shoulder socket. 2💪Bear Hug: 🗣️Description: ✍️Standing straight, hold onto a theraband at each end and wrap around the middle of your shoulder blades. Raise your arms directly out to your side at a 90 degree angle. Keeping your arm as straight as possible pull the band forward and inwards as if you were giving someone a hug. Once your hands meet hold in the position for 5 seconds before returning to the starting position. Try to avoid shrugging through your shoulders during this exercise. 3💪Wall Push-up: 🗣️Description: 👉Stand front on to a wall with a slight lean and your arm outstretched on a wall with your palm flat. Hold your arm still and move your body forwards in a straight line so that your shoulder feels like it is being pushed backwards, ensuring you keep your elbow straight. Then push back off the wall so that your shoulder moves forwards again. Imagine your shoulder blade curving around your rib cage and coming back again. 4💪4-point Scapular Push-Up: 🗣️Description: 👉Get onto all fours and ensure that your knees are directly under your hips, your hands are directly under your shoulders and your legs are parallel to each other. Ensure that your elbows remain straight as you lower your torso towards the ground, pinching your shoulder blades together (you will only move a few centimeters!). Push back against the floor so your shoulder move forward and shoulder blades begin to separate. Imagine your shoulder blades curving around your rib cage and coming back again. 5💪Plank: 🗣️Description: ✍️Get into a push-up/plank position and ensure your hands are directly under your shoulders. Ensure that that your elbows remain straight as you lower your torso towards the ground, pinching your shoulder blades together (you will only move a few centimeters!). Push back against the floor so your shoulder move forward and shoulder blades begin to separate. Imagine your shoulder blades curving around your rib cage and coming back again. 💪Single Arm Press: 🗣️Description ✍️Lie on your back, spine in neutral and chin tucked.Press your arm up toward the ceiling Think about pressing through your pinky, pushing up from underneath your arm, if it helps, stick your pinky out.Focus on feeling your neck relax.Start by pressing up, then focus on holding the weight in the air and doing small circles, never letting your scapula drop down #Physical #physiotherapy #physiotherapist #xp #therapy #Muscle #RCS #serratusanterior #thoracicoutletsyndrome SUNSHINE ® SUPER SPECIALITY PHYSIOTHERAPY CLINIC - #DrParthiban #Sunshinephysioclinic.in #Physiotherapyclinicintambaram DR.M.P. PARTHIBAN.M.P.T (Ortho), Chief Orthopedic Physiotherapist, Call for Appointments: - 9345122177 East Tambaram, CHENNAI