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Upper Trapezius Stretch #3

  • Sit in chair with good posture
  • Grasp and hold bottom of chair with hand
  • Slowly lead head away until a comfortable stretch is felt
Sets: 1
Reps: 2
Sessions: 3 Everyday
Hold Time: 30s
Side: Both

Cervical Retraction

  • Sit or stand in an upright position
  • Bring one hand to chin
  • Slowly push head straight back
  • Return to starting position and repeat as instructed
Sets: 1
Reps: 3
Sessions: 3 Everyday
Hold Time: 5s
Side: Both

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
Sets: 1
Reps: 2
Sessions: 3 Everyday
Hold Time: 30s
Side: Both

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
Sets: 1
Reps: 2
Sessions: 3 Everyday
Hold Time: 30s
Side: Both

Resisted Shoulder Shrug / Scapular Squeeze Combo with Weights

  • Stand with correct posture, holding weight in each hand
  • Slowly shrug shoulders up toward ceiling, then squeeze shoulder blades together
  • Keep chin slightly tucked during exercise
  • Repeat sequence as instructed
Sets: 1
Reps: 10
Sessions: 3 Everyday
Hold Time: 5s
Side: Both