Chest Press

In this video I am demonstrating the supine chest press exercise. This exercise is great for strengthening the stabilizing muscles of the shoulder and can help with shoulder, neck, and upper back pain. Instructions: 1) Lay on your back with your knees bent and feel flat on the floor. Find a neutral spine position with a small arch in the lower back and your head in line with your spine. Engage your abdominal muscles to maintain the spinal posture. 2) Bring your hands with the hand weights out to the sides of your chest in nipple line. Elbows can be in a comfortable ankle between 45-90 degrees. Engage your shoulder blades down and back towards you buttocks. 3) Maintaining the neutral spine, slowly press the hadn't weights up towards the ceiling by straightening the elbows. Your shoulder blades should stay locked down and back as you press up. 4) Pause in this position for a brief moment. Then slowly bring your arms back to the starting position. Repeat exercise as prescribed by your physical therapist. TIPS: -You should feel this in the chest and shoulder blades. You should NOT feel it in the neck or upper trapezius muscle. -If you are struggling to engage your core, try placing a yoga block between the knees and gently pushing your knees in during the exercise. -The spine should stay flat and neutral throughout the exercise! You can use a mirror or take a video of yourself performing the exercise to check your form. -To make it harder, lay on a bosu ball or unstable surface to challenge your core. You can also increase the weight to challenge your chest. -To make it easier, take away the weight and just use the weight of your arm. DISCLAIMER: This video is not to be used as medical advice or a treatment plan, and is intended for general education and demonstration purposes only. This video should not be used to self diagnose or self treat any medical or physical condition. Consult with your healthcare professional before attempting any exercise program. If any exercise promotes pain, refrain from performing that exercise and seek professional medical attention