Bruggers Exercise

This exercise helps to strengthen shoulder and scapular retractors. It can be performed sitting or in a standing position.

  1. Sit with your buttocks at the edge of a chair.
  2. Spread your legs apart slightly.
  3. Turn your toes out slightly.
  4. Rest your weight on your legs/feet & relax your abdominal muscles.
  5. Tilt your pelvis forward (ie. arch your lower back) while lifting your chest up
  6. Rotate your arms outward while turning your palms up.
  7. Hold your head high in the air, with a slight arch in the neck.
  8. Take a couple of deep breaths in this position
  9. Relax
  10. Repeate throughout your day