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