Wall W Posture Rehab

You are welcome to do this every day, up to 2 separate times. Each time you do it, aim for around 15 reps, and then repeat a 2nd time. 

If you find it difficult to get your arms flat against the wall, remember to bring your feet and bum away from the wall until you gain the flexibility and strength to move closer to the wall. If you have any questions, let me know at your next visit!

Here are some exercises to help with posture in your neck, midback, and shoulders. These three regions all affect one another, and need to have full flexibility (mobility) and strength in order to function properly. These exercises are meant to be used in conjunction with chiropractic adjustments, and should be done daily. These exercises will probably take about 10-15 minutes, but can be spread out through the day if you’d like!

This exercise is called a Wall W, it is to help encourage your shoulders to get back typically when we’re at work all day or on our phones. We tend to round our shoulders forward so we need to strengthen the shoulder blades and stretch out the pec. Wall W’s are a great way of doing that, start with your feet and your bum just off the wall, form a W on the wall while retracting the chin straight into the wall. You’re forming a double chin here and pressing gently into the wall to form a W with the arms. Both arms, ideally elbow, wrist, and hands are all flat to the wall and a gentle pressure back into the wall as well, so retract the chin gentle pressure into the wall and slide up to a Y and then back down to a W. You can repeat that about 15 times or so and you should feel a bit of fatigue by the time you get done.  If that’s too easy and to progress bring your heels and your bum slightly closer to the wall,  each week try to bring your bum and your heels slightly closer to the wall until eventually you can bring your heels and your bum right tight to the wall forming that W to the Y and back down.