If you have shoulder, neck and upper back pain, the source of the pain is usually due to postural issues (rounded shoulders, forward neck, rounded back...etc.).

Do this exercise correctly every day to prevent shoulder and neck issues.

How to do:

Stand with your feet pointed straight and hip-width apart.

Place your finger tips into the pad of each hand and point your thumbs straight out. This is referred to as golfers's grip and maintaining this hand position is important for the exercise to be done correctly.

Pull your shoulders back by squeezing your shoulder blades together and down, then bring your arms out straight from your sides up to shoulder level.

With palms facing down and thumbs pointing straight forward rotate your hands up and forward in approx. 6 inch circles and continue as directed.

Then reverse direction: palms should now face up, with thumbs pointed straight backward. Rotate your hands up and backward, continue as directed.

Fun Facts: This exercise promotes bilateral lumbar function through thoracic stabilization and scapular mobilization.



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  • Nesve Yayalar

Do these exercises for low back pain.

Use a soft density foam roller.#optp

1. Place the roller under sacrum. Bring knees toward chest, and extend legs up, knees straight, ankles flexed. Working with the breath. Inhale deeply as you expand abdomen, and exhale to relax the entire back toward to floor, and let your legs get closer to your body.#backstretch#hamstringstretch

2. Improved thoracic mobility can mitigate low back pain.

Place the roller under the base of scapula. Knees bent, feet flat, toes forward. Hand behind head, elbow out to side. Work with the breath to open up the front of the body (stretch abdomen). Inhale as letting your belly grow, abdomen stretches. As you exhale, relax the whole body and extend neck back. Try to not hold any tension and let go. Try not to arch from your low back, instead open from your abdomen to extend the spine.#backpain,#flexibility#stretching#selfcare

3. Increased hip ROM can mitigate low back pain. Place the roller under sacrum. Lift legs up, ankles flexed, toes toward knees. Open legs as wide as you can with a controlled movement. Keep repeating up to 20 times.


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  • Nesve Yayalar

Mobility of shoulder blades (scapula) and correct alignment of scapula are important for the shoulder joint stability, injury prevention and overall healthy shoulders, such as rotator cuff injuries, shoulder impingement, labral injuries. If you do weight lifting, playing sports like tennis, golf...etc., you want to keep your foundation strong- your shoulder stabilizers (external shoulder rotators and midback muscles) to prevent injuries.

On all fours, keep wrist under shoulder. Bring shoulder blades together and down, toward spine, and separate shoulder blades away from each other. Repeat 5-10 times, slowly.

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Irvine, CA 92612


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