Our health centers in Barcelona

Chiropractic Exercises

Dorsal 1 (C-1) – Phase 1/Level 1

The following are specific chiropractic exercises for the dorsal (upper back) region:

Angel: Range of Motion

Posture

Stand against a wall with your feet about 20-30 cm apart.

Try to keep your back straight, with your arms at your sides, and make sure your head, shoulders, elbows, hands, and buttocks are touching the wall.

Instructions

Raise your arms out to the sides, with your palms facing forward, as high as you can without feeling pain.

If at any point you need to move your arms away from the wall to continue raising them, stop there and hold the position for 5 seconds. Then, slowly return to the starting position.

Repetitions

Do 10 repetitions.

Shoulder Circumduction – Rhomboids

Posture

Stand with good posture.

Instructions

Raise your shoulders towards your ears and then move them backwards. Squeeze your shoulder blades together and hold the position for 3 seconds. Lower your shoulders back to the starting position.

Repetitions

Do 10 to 20 repetitions. Keep your head still during the exercise. You should not move from its neutral position.

Dorsal Mobilization (Seated)

Posture

Sit in a chair with good posture and your knees together.

Instructions

Extend both arms to the left, towards the floor, alongside your legs. Then, return to the starting position and repeat on the other side.

Repetitions

Do 5 repetitions.

Guidelines for Your Exercise Routine

1

Follow the Sequence

Begin with the exercises in the order they’re listed, just as described. For best results, repeat the sequence once in the morning and once in the evening—just be sure to avoid doing them right before bed.

2

Listen to Your Body

If you feel any pain while performing an exercise, please stop and reach out to your Chiropractor. Your well-being is our top priority.

3

Managing Post-Exercise Discomfort

It’s normal to feel some discomfort after your exercises. If you do, applying ice packs can help ease any inflammation and help you feel more comfortable.

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