Backward shoulder shrugs
The backward shoulder shrug [8] looks a bit similar to the seated shoulder shrug.
Follow these steps to do it:
- Straighten your back first.
- Lift your shoulders toward your ears.
- Roll your shoulders back and down to your original position. It should look like a shrug.
- Continue to roll your shoulders in this direction.
- Do three sets with 10 repetitions each.
Conclusion
While all these exercises are good for spinal stenosis, not all will be appropriate for everyone. You should work with a physical therapist to decide on exercises that fit your situation. If you experience more than bearable discomfort while performing some of these exercises, you should stop. Switch to less painful exercises and stick to them unless your physiotherapist says otherwise.
References:
[1] https://www.spine-health.com/conditions/spinal-stenosis/what-spinal-stenosis
[2] https://arrowptr.com/two-spinal-stenosis-exercises-for-the-elderly-in-union-nj/
[3] https://www.braceability.com/blogs/articles/spinal-stenosis-exercises
[4] https://arrowptr.com/two-spinal-stenosis-exercises-for-the-elderly-in-union-nj/
[5] https://www.spine-health.com/wellness/exercise/exercise-sciatica-spinal-stenosis
[6] https://www.braceability.com/blogs/articles/spinal-stenosis-exercises
[7] https://www.braceability.com/blogs/articles/spinal-stenosis-exercises
[8] https://www.braceability.com/blogs/articles/spinal-stenosis-exercises