Door Jam Exercises – by Dr Dean B. Sanna DC, FIAMA, CPEP
Key points:
Move slowly and mindfully while breathing!
Remember -“The breath is the lubricant and motion moves the lotion”
“Breathe and Move and live in the Breath!
– Door knob shoulder stretch-
Open the door and face the door knobs. Grab the door knobs with each hand with your feet about one foot length away from door. Lean forward at the waist and let your buttocks fall away form the door stretching your arms and shoulders. Hang there for 5-10 breaths.
– Door Knobs shoulder stretch facing away from door- shoulder stretch.
Stand one foot length away from door and face away from the door knobs. Reach behind your back and grab each door knob. Look up as you arch backwards falling away from the door knobs stretching your shoulder from behind. Hang there for 5-10 breaths.
– Hang From top of door- decompress spine and discs!
Grab the top of your door or any where where you can hang comfortable for 5-10 breaths. You do not have to completely free swing. Start by taking some weight off your legs by bending them. Work up to more and more time hanging. This is an excellent exercise for people who stand, sit or lift a lot.
-Side Stretch from door Jam- side bending stretch!
Stand indoor jam looking down the wall. Example – Place the left outer shoe against the wall looking down the wall. Reach across your body and grab the door jam with both hands. Lean away from wall with your buttocks and torso while holding onto the wall stretching the right side of your body. Hold for 5-10 breaths. Do this stretch on both sides.
-Same elbow up on wall as the same side foot back- great shoulder stretch
Facing the door jam place right elbow up on wall with your hand reaching behind your neck down your back with the palm flat on your back. You can place your other hand flat on wall under your elbow to make the wall softer. If you desire more of a stretch make a fist and put your elbow on your fist. Place the same leg back as the elbow ie. right elbow on wall right leg back with the foot and heel flat on the floor. Lean into the wall forcing your body and chest towards the wall while your elbow is on the wall. This stretches the shoulder and hip flexors like the psoas and Illiacs muscles. Lean there for 5-10 breaths.
-Standing in the Corner- good for stretching the shoulders.
Stand 1-2 feet from an open corner. Place your hands on each wall of the corner at chest height and lean into the wall. Hold for 5-10 breaths.
– Place hands on wall or door jam- Good for stretching the anterior shoulder.
Place your hand on the wall flat and turn your body and look away. Move the hand up or down to get a different muscle group to stretch. Hold for 5-10 breaths.
-Standing or sitting Towel or stick stretch- great shoulder stretch.
Take a hand towel and throw one end over your shoulder and grab it with your hand around your back side. Pull your hand up your back with the other hand holding the towel in front. You can also do this with a broom Handel or stick. Another option is to grab the towel or stick with both hands behind your back and bending forward at the waist raise the towel or stick up behind your back. Move your hands apart if to difficult. Hold for 5-10 breaths.
-Side stretch holding stick or towel- great for stretching trunk sideways.
Grab both ends of a short hand towel. Raise it up over your head with your arms fully extended. Lean to the left and stretch for 5-10 breaths. You can use a stick to perform this also.
-Sit in straight back chair sideways- good for twisting your spine-
Sit with your legs off the side of the chair. Keep your spine straight and use the back of the chair to help twist your torso. Do both sides. Hold for 5-10 breaths.
