RANGE OF MOTION WARM UP

  • Sit comfortably with your feet flat on the floor, back straight and shoulders tucked back slightly.
  • Slowly Bend your neck forward, chin to chest. Hold for two seconds. Then extend your neck backwards and look up, keep the neck long and hold for two seconds.
  • Rotate your neck so you are looking over your right shoulder. Hold for two seconds. Then repeat on the left side and hold for two seconds.
  • Tilt your head to bring your ear down towards your right shoulder. Hold for two seconds, repeat to theft side and hold for two seconds.
  • Go through this entire flow of movements 10 times. Move slowly and controlled. Make sure to stay in your comfort zone, don’t push your neck into uncomfortable positions.

TRAPEZIUS STRETCH

  • Sit comfortably with your feet flat on the floor, back straight and shoulders gently tucked back.
  • Reach down with your right arm and either grab the edge of the chair or place the hand under your buttock. Don’t lose your nice straight back posture.
  • Now tilt your head gently to the left. Bring your ear closer to your shoulder until you feel a deep but comfortable stretch. Hold for 30 seconds while breathing slowly and smoothly.
  • Repeat each side two times.

LEVATOR STRETCH

  • Sit comfortably with your feet flat on the floor, back straight and shoulders gently tucked back.
  • Place your right hand in the small of your back behind you. Now turn your head tot he left and bring your nose towards the left shoulder, you should feel a stretch through your shoulder and the back of your neck. Hold for 30 seconds while breathing slowly and smoothly.
  • Repeat each side two times.

SCM STRETCH

  • Sit comfortably with your feet flat on the floor, back straight and shoulders gently tucked back.
  • Sit on your right your hand and tilt you head towards the left shoulder, ear to shoulder. Now gently turn your head towards the right hand. Now gently tilt your head backwards until you feel a stretch through the front of the neck.
  • This is a more difficult stretch to get right. Take your time. the stretch should be in the front of the neck. Hold for at 20 seconds and repeat on the left side.

CHIN TUCK

  • Sit comfortably with both feet flat on the floor, back straight and shoulders gently tucked back.
  • Now tuck your chin like nodding yes without allowing your head to tilt forward. The stretch should be felt at the back of the neck near the skull.
  • Hold for 10 seconds and repeat 10 times.