These or any other exercises should be supervised by a doctor or physical therapist before you attempt them. These exercises should not be used as a substitute for professional evaluations and treatment. For any questions, please get in touch.
Upper Trapezius Stretch
- Good posture is important when you sit in a chair
- Grab the chair’s bottom with your hand
- To increase the stretch, tilt your ear towards the opposite shoulder.
- Continue holding and following the instructions.
- Sets: 1
- Reps: 2
- Sessions: 1 Everyday
- Stretch as tolerated – It should be pain-free
- Hold Time: 30 seconds
- You can do this on both sides.
Levator Scapula Stretch
- One hand is placed on the back of your neck. The other is on top of your head.
- To stretch your arms, sit tall and use your hand to pull your chin towards your armpit until you feel a comfortable stretch.
- Continue holding and following the instructions.
- Sets: 1
- Reps: 2
- Sessions: 1 Everyday
- Stretch as tolerated – It should be pain-free
- Time Limit: 30 seconds
- You can do this on both sides.
Cervical Rotation in Side Bend Position
- Side-bending the head and bringing your ear towards the shoulder
- Slowly turn your head left and right while keeping the sides bent.
- Continue to do so
- Sets: 1
- Reps: 2
- Sessions: 1 Everyday
- It should be pain-free if you can stretch as tolerated
- Hold Time: 30 seconds
- You can do this on both sides.
Middle Back Stretch
- Hold your hands in front of your body
- Straighten arms
- Slowly curve or curl the middle back, while bringing your chin towards your chest until you feel a comfortable stretch.
- Continue holding and following the instructions.
- Sets: 1
- Repetitions: 2
- Sessions: 1 Everyday
- It should be pain-free if you can stretch as tolerated
- Hold Time: 30 seconds
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