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This exercise is ideal for that persistent neck and shoulder blade area pain, usually more on one side. The exerciser stands with his back to the wall with a small ball, cushion, or similar compressible object behind the shoulder blade on the painful side, in this case his left. He presses his left shoulder blade backward and downward against the resistance of the ball as he flexes his head to the right (opposite). This double activity strengthens the muscles that pull the shoulder blade away from the neck as it stretches the muscles of the neck on that same side. The exercise is held for one minute, followed by a rest of one minute. This set is repeated at least two more times and the exercise is done as many times per day as tolerated.

Structures strengthened:
Shoulder retractors and depressors on the pain side
Neck lateral flexors on the opposite side

The exerciser with his palm up grasps, using only his palm, a small, non-compressible object such as a screwdriver by the handle or a sharpie. The exercise requires that the object be held in the palm without any fingers touching it. The grip is held and increased for 30 seconds, after which the exerciser turns his palm over facing downward. The object should be held for 30 more seconds without it falling to the floor. After this first set the exerciser rests for one minute and then repeats the exercise to a total of 3 sets which are done at least 3 times per day.

Structures strengthened:
Thenar (thumb) opponens muscles
Hand adduction muscles



Note: The common cause of median nerve entrapment at the wrist (Carpal Tunnel Syndrome) is pinching of the nerve as it passes through the tunnel which has gradually decreased in size. The point that should be noted is that this size decrease is not uniform, but rather, consists largely of a FLATTENING of the tunnel because the transverse carpal ligament and palm muscles, which keep the tunnel ROUNDED, have become micro-torn and weak. PINS prolotherapy can result in strengthening of the ligament and exercises can result in strengthening of the muscles.