October 11, 2022
Author: Shelby
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  • Star Exercise of the Week: Reverse Corner Pushout

Have you heard of a reverse corner pushout before?...

No worries! The majority haven’t either.

This is a great and simple exercise that really targets the scapular, or shoulder blade, muscles. The key muscles activated during this include the mid trapezius and rhomboids.

No equipment is needed for this, simply a corner of a room!


Step 1: Starting Position:

  • Begin with your back leaning into the corner of a wall.
  • While leaning, walk your feet about 2 feet away from the corner (you should be completely leaning into it).
  • With the elbows bent, position the back of the elbows up against the wall at a height directly even with the shoulders (Tip: if the shoulders are bothered with this position, you can lower the elbows so that they fall below shoulder height).

Step 2: The Pushout:

  • While pressing the back of the elbows into the wall, squeeze the shoulder blades together and push yourself away from the wall.
  • How far you push out from the corner depends on what range the shoulders are comfortable with.
  • Hold this position for 1-2 seconds, then slowly return to your starting position.
  • Repeat 10-15 repetitions for 2-3 set.
  • Make sure that the shoulders don’t hike or elevate during the exercise.

There you have it!

A super easy and simple exercise to add to your home routine.


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About the Author Shelby

Shelby Green is a Florida-licensed Doctor of Physical Therapy (DPT), currently practicing at St. Anthony’s Resource Center Outpatient Rehabilitation in St. Petersburg, FL. Shelby received her Bachelor of Science in Biology from the University of South Florida, followed by her DPT from the University of St. Augustine for Health Sciences. Shelby has 6 years clinical experience practicing in both the acute care and outpatient rehab settings. Specialties include orthopedics, with additional training in specific manual therapy techniques for pain management, as well as extensive training as a Certified Lymphedema Therapist.

Shelby is a Tampa, FL native, which is where she and her husband currently reside. Their favorite activities include spending time with family and anything outdoors, such as walking, bike riding, and going to the beach.

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