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SHOULDER ROLLS
Move your shoulders in a circular pattern as shown so that your are moving in an up, back and down direction. Perform small cicles if needed for comfort.
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Repeat 10 Times
Hold 1 Seconds
Complete 1 Sets
Perform 3 Times a Day
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UPPER TRAP STRETCH - HAND ON HEAD
Begin by retracting your head back into a chin tuck position. Next, move your head towards one side with the help of hand.
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Repeat 5 Times
Hold 10 Seconds
Complete 1 Sets
Perform 2 Times a Day
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Levator Stretch- No Over Pressure
While seated, or standing, rest your hand in the small of your back, comfortably. Rotate your head away from that arm and down towards your chest/armpit until a stretch is felt. Let gravity do the work and do not force the stretch with your neck muscles.
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Repeat 5 Times
Hold 10 Seconds
Complete 1 Sets
Perform 2 Times a Day
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Doorway Pectoral Stretch: low
Stand in a doorway with both hands low on the wall as shown. Shoulders should be relaxed.
Step forward through the doorway approx. 8-12" with one foot. Do not arch your low back. A stretch should be felt in front of the shoulder and chest.
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Repeat 5 Times
Hold 10 Seconds
Complete 1 Sets
Perform 2 Times a Day
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CERVICAL CHIN TUCK - SUPINE WITH TOWEL
While lying on your back with a small rolled up towel under the curve of your neck, tuck your chin towards your chest.
Maintain contact of your head with the surface you are lying on the entire time.
DO NOT TILT HEAD BACK OR LIFT HEAD UP, GO INTO CHIN TUCK AND THEN RELAX TO GET BACK TO NEUTRAL POSITION.
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Repeat 10 Times
Hold 5 Seconds
Complete 2 Sets
Perform 2 Times a Day
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PRAYER STRETCH
While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks.
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Repeat 3 Times
Hold 20 Seconds
Complete 1 Sets
Perform 2 Times a Day
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Standing Chin Tuck - With Towel
Stand with back flat against the wall with a small towel roll between your neck and the wall.
Tuck your chin down to flatten your neck against the towel roll.
Stretch should be felt at the back of your neck as you engage the muscles in the front of your neck.
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Repeat 10 Times
Hold 5 Seconds
Complete 1 Sets
Perform 2 Times a Day
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Bilateral shoulder ABD
Standing against a wall with your back against the wall and your feet away fro the wall. Keep the backs of your hands on the wall and rsise them up as if doing snow angels.
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Repeat 10 Times
Complete 1 Sets
Perform 2 Times a Day
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ELASTIC BAND ROWS
Holding elastic band with both hands, draw back the band as you bend your elbows. Keep your elbows near the side of your body.
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Repeat 10 Times
Hold 5 Seconds
Complete 3 Sets
Perform 1 Time(s) a Day
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ELASTIC BAND EXTENSION BILATERAL SHOULDER
While holding an elastic band with both arms in front of you with your elbows straight, pull the band downwards and back towards your side.
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Repeat 10 Times
Hold 5 Seconds
Complete 3 Sets
Perform 1 Time(s) a Day
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Other exercises:
Health
