Physical therapist Bob Shrum shares exercises to relieve knots in the shoulders and upper back. He demonstrates six techniques:
1. Shoulder rolls: Roll your shoulders forward and backward to release tension.
2. Ear to shoulder stretch: Elevate your shoulder, bring your ear to your shoulder, and turn away to tighten and relax the muscles.
3. Chin tucks: Tuck your chin in and out to stretch the neck and improve posture.
4. Cat and camel stretch: Move your head and neck in a circular motion to loosen the upper back and shoulders.
5. Wall angels: Stand with your back against a wall and move your arms up and down to stretch the shoulders and improve posture.
6. Using a lacrosse ball or foam roller: Apply pressure to specific areas to release knots and relax muscles.
Bob also recommends using tools like the Back Knob or Theracane to target specific areas and relieve tension. He emphasizes the importance of finding what works for each individual and incorporating these exercises into daily routines.
Here are the key facts from the text:
1. The host, Bob, is a physical therapist.
2. Bob is right-handed.
3. The video is about exercises to relieve knots in the shoulders and upper back.
4. The first exercise is to bring shoulders up, back, and squeeze them together.
5. The second exercise involves elevating the shoulder, bringing it back, and turning the neck and head.
6. The third exercise is a chin tuck, which involves tilting the head down and then back up.
7. The fourth exercise is a cat-cow stretch, which involves arching the back and then rounding it.
8. The fifth exercise is a wall angel, which involves standing with your feet shoulder-width apart and your arms extended out to the sides, then lifting your arms up and down.
9. The sixth exercise uses a lacrosse ball or tennis ball to release tension in the muscles.
10. The seventh exercise uses a foam roller to roll out the upper back and shoulders.
11. The eighth exercise uses a product called a Back Knob or Theracane to release tension in the muscles.
12. The exercises can be done to relieve knots and tension in the shoulders and upper back.
13. The exercises can also help improve posture.
14. It's recommended to do the exercises regularly, such as every hour, to see results.
15. If the exercises cause sharp pains or unusual pains, it's recommended to stop and try a different exercise.