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These or any other exercises should be supervised by a doctor or physical therapist before you attempt them. These exercises should not be used as a substitute for professional evaluations and treatment. For any questions, please get in touch.

Upper Trapezius Stretch

  1. Good posture is important when you sit in a chair
  2. Grab the chair’s bottom with your hand
  3. To increase the stretch, tilt your ear towards the opposite shoulder.
  4. Continue holding and following the instructions.
  5. Sets: 1
  6. Reps: 2
  7. Sessions: 1 Everyday
  8. Stretch as tolerated – It should be pain-free
  9. Hold Time: 30 seconds
  10. You can do this on both sides.

Levator Scapula Stretch

  1. One hand is placed on the back of your neck. The other is on top of your head.
  2. To stretch your arms, sit tall and use your hand to pull your chin towards your armpit until you feel a comfortable stretch.
  3. Continue holding and following the instructions.
  4. Sets: 1
  5. Reps: 2
  6. Sessions: 1 Everyday
  7. Stretch as tolerated – It should be pain-free
  8. Time Limit: 30 seconds
  9. You can do this on both sides.

Cervical Rotation in Side Bend Position

  1. Side-bending the head and bringing your ear towards the shoulder
  2. Slowly turn your head left and right while keeping the sides bent.
  3. Continue to do so
  4. Sets: 1
  5. Reps: 2
  6. Sessions: 1 Everyday
  7. It should be pain-free if you can stretch as tolerated
  8. Hold Time: 30 seconds
  9. You can do this on both sides.

Middle Back Stretch

      • Hold your hands in front of your body
      • Straighten arms
      • Slowly curve or curl the middle back, while bringing your chin towards your chest until you feel a comfortable stretch.
      • Continue holding and following the instructions.
      • Sets: 1
      • Repetitions: 2
      • Sessions: 1 Everyday
      • It should be pain-free if you can stretch as tolerated
      • Hold Time: 30 seconds

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