Here are the Neck Stretches Referenced in the Video
Disclaimer: before you try these or any other exercises, ask your physical therapist or doctor first. These exercises are not meant to be a substitute for the evaluation and treatment provided by a healthcare professional. If you have questions, please contact us.
Upper Trapezius Stretch
- Sit in chair with good posture
- Grasp bottom of chair with hand
- Tilt ear toward opposite shoulder, using opposite hand to gently increase stretch
- Hold and repeat as instructed
- Sets: 1
- Reps: 2
- Sessions: 1 Everyday
- Stretch As Tolerated – It Should Be Pain Free
- Hold Time: 30 seconds
- Repeat on Both Sides
Levator Scapula Stretch
- Place one hand on back of neck, other hand on top of head
- Sitting tall, use the hand on top of head to pull the chin toward your arm pit until a comfortable stretch is felt
- Hold and repeat as instructed
- Sets: 1
- Reps: 2
- Sessions: 1 Everyday
- Stretch As Tolerated – It Should Be Pain Free
- Hold Time: 30 seconds
- Repeat on Both Sides
Cervical Rotation in Side Bend Position
- Side bend the head by bringing ear toward shoulder
- Slowly rotate head left and right while maintaining the side bent position
- Repeat as instructed
- Sets: 1
- Reps: 2
- Sessions: 1 Everyday
- Stretch As Tolerated – It Should Be Pain Free
- Hold Time: 30 seconds
- Repeat on Both Sides
Middle Back Stretch
- Clasp hands in front of body
- Straighten arms
- Slowly curl or curve the middle back while bringing chin toward chest until a comfortable stretch is felt
- Hold and repeat as instructed
- Sets: 1
- Repetitions: 2
- Sessions: 1 Everyday
- Stretch As Tolerated – It Should Be Pain Free
- Hold Time: 30 seconds
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