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Cervical / Thoracic Stretch

  • Clasp hands in front of body
  • Straighten arms
  • Slowly arch upper back while bringing chin toward chest until a comfortable stretch is felt
  • Hold and repeat as instructed
Reps: 3
Sessions: 2 Everyday
Hold Time: 20s

Spinal Flexion / Extension Seated

  • Sit in chair with hands behind head and back straight, feet a little wider than shoulder width apart
  • Slowly bend forward, starting at the waist and gradually bending upper trunk and head toward the floor
  • Return to upright position, leading with the head
Reps: 3
Sessions: 2 Everyday
Hold Time: 20s

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: 10
Sessions: 2 Everyday

Trunk Rotation Stretch in Sidelying

  • Lie on side with head supported on a pillow, arms extended out in front with one hand resting on top of other hand
  • Bend hips and knees to 90 degrees
  • Extend top arm up toward ceiling then to floor behind you
  • Follow your hand with your eyes
  • Repeat as instructed
Reps: 3
Sessions: 2 Everyday
Hold Time: 20s