Suboccipitals
Sitting tall, slightly tuck chin into neck.
Elongate neck by visualizing a string pulling back of head up to ceiling as you use finger tips to gently guide motion.
Freq 3x a week
Reps: 2x
Hold: 15 sec
Levato – Self Traction Chair
Sitting tall, grasp back edge of the char with hand of the side to be stretched.
Turn heas to opposite side and flex head forward (‘nose toward elbow’).
Let body lean to feel a stretch in the back and side of the lower neck.
Freq: 3x a week
Reps: 2x
Hold: 15 sec
Active Traps
Seated, turn head to one side and tip ear to the opposite shoulder.
Rest hand on side of head, do not pull on head.
With opposite hand, slowly alternate shrugging with reaching for the floor.
Freq: 3x a week
Reps: 2x
Hold: 15 sec
Posterior Scalenes
Sitting tall, keep shoulders back and down.
Bend head slightly forward then tip ear sideways toward the shoulder to feel a stretch in the side of the neck.
Freq: 3x a week
Reps: 2x
Hold: 15 sec
Anterior Scalenes
Sitting tall, turn head 45 degrees to one side.
Leeping head turned, lift chin up to the sky as if to be ‘star gazing’ to feel a stretch in the front and side of the neck.
Freq: 3x a week
Reps: 2x
Hold: 15 sec
C/S ROM Lat Bending
Sitting tall with shoulders relaxed down and back .
Tip head straight sidewars, ear to shoulder, as far as comfortable.
Freq: 3x a week
Reps: 2x
Hold: 15 sec
‘Brugger’ Postural Relief Position
Sitting at edge of chair, feet and knees wider than pelvic width and rotated slightly outward.
Maintaining a chin tuck, raise chest up, allowing spine to relax into a gentle arch.
Relax shoulders and rotate arms/ hands so that thumbs point backward.
Hold, breathe, relese and repeat throughout the day.
Sets: 2
Reps: 4x
Hold: 4-10 sec
Rest: 30 sec
Freq: 3x a week
Mid Back Mob. Extension – Wall
Sitting with legs apart, hands by head resting on wall.
Let mid back sag through shoulder blades towards wall.
Sets: 2
Reps: 4x
Hold: 4-10 sec
Rest: 30 sec
Freq: 3 x a week
