Our health centers in Barcelona
- Poblenou:
- Carrer d’Àlaba, 47
- 932 25 02 44
- Eixample:
- Carrer del Bruc, 71
- 93 265 05 93
Our health centers in Barcelona
The following are specific chiropractic exercises for the dorsal (upper back) region:
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.
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.
Do 10 repetitions.
Stand with good posture.
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.
Do 10 to 20 repetitions. Keep your head still during the exercise. You should not move from its neutral position.
Sit in a chair with good posture and your knees together.
Extend both arms to the left, towards the floor, alongside your legs. Then, return to the starting position and repeat on the other side.
Do 5 repetitions.
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.
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.
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.
