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
Good posture is important when you sit in a chair
Grab the chair’s bottom with your hand
To increase the stretch, tilt your ear towards the opposite shoulder.
Continue holding and following the instructions.
Sets: 1
Reps: 2
Sessions: 1 Everyday
Stretch as tolerated – It should be pain-free
Hold Time: 30 seconds
You can do this on both sides.
Levator Scapula Stretch
One hand is placed on the back of your neck. The other is on top of your head.
To stretch your arms, sit tall and use your hand to pull your chin towards your armpit until you feel a comfortable stretch.
Continue holding and following the instructions.
Sets: 1
Reps: 2
Sessions: 1 Everyday
Stretch as tolerated – It should be pain-free
Time Limit: 30 seconds
You can do this on both sides.
Cervical Rotation in Side Bend Position
Side-bending the head and bringing your ear towards the shoulder
Slowly turn your head left and right while keeping the sides bent.
Continue to do so
Sets: 1
Reps: 2
Sessions: 1 Everyday
It should be pain-free if you can stretch as tolerated
Hold Time: 30 seconds
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
