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Active Cervical Side Bending

  • DROP YOUR EAR TOWARD YOUR SHOULDER FEELING A STRETCH ON THE OPPOSITE SIDE
  • OF YOUR NECK
Hold Time: 10s

Lumbar Mobilization With Towel Roll in Sitting

  • Sit in chair
  • Towel roll placed horizontally above hips
  • Place hands behind head
  • Slowly lean upper body backward
Reps: 2
Hold Time: 5s

Shoulder Shrug / Scapular Squeeze Combo

  • Stand with correct posture
  • Slowly shrug shoulders up toward ceiling, then squeeze shoulder blades together
  • Keep chin slightly tucked during exercise
  • Repeat sequence as instructed
Reps: 5

Pectoralis / Biceps Stretch

  • Clasp hands behind back
  • Straighten arms
  • Slowly move hands away from buttocks until a comfortable stretch is felt
  • Hold and repeat as instructed
Reps: 3

Wrist Extensor Stretch

  • Straighten one arm in front of you, palm facing down
  • Using opposite hand, slowly pull fingers down and back toward stomach until a comfortable stretch is felt
  • Keep elbow straight during exercise
  • Repeat as instructed
Hold Time: 30s

Prayer Stretch

  • Hold palms together in front of body
  • Lower hands toward floor until stretch is felt
  • Keep palms touching throughout motion
  • Hold and repeat as instructed
Hold Time: 30s