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How To: UE Supine Spinal Decompression

Home News & Videos How To: UE Supine Spinal Decompression

Katelyn Sheehan, of JAG PT Hamilton & Holmdel, overviews how to do the UE Supine Spinal Decompression exercises. Here are step by step instructions for the exercise:

1. Lie on your back with your knees bent. Have your hands up toward the sky.

2. Walk your shoulders away from your hips, like you are untucking your shirt.

3. Bring your arms over head then back to the sky 3-4 times. On the last repetition let your hands rest overhead.

4. Exhale to bring your ribs down, and shoulders away from your ears as the hands stay resting on the floor.

5. Hold this position for 3-4 breaths.

6. Return your hands to the sky while keeping the ribs down, then let the ribs relax once the hands have reached the sky.

7. Repeat steps 2-6 for 3-4 rounds. Do this 1-2x a day. (Afternoons are best, or before your workout)