STRETCHES

 

1. UPPER TRAP STRETCH

To stretch the left upper trap, sit on the left hand and with the right hand, bend the head to the right. To increase the stretch, apply more wieght to the hand you are sitting on.

 

 

 

2. SEMISPINALIS NECK STRETCH

To stretch the left side, place the left hand between the shoulder blades with the elbow pointing towards the ceiling. Then with the right hand pull the head towards the right and slightly anterior. You should be looking into the left armpit.

 

 

 

 

3. LEVATOR SCAPULA STRETCH

To stretch the left side, place the left hand between the shoulder blades with the elbow pointing towards the ceiling. With the right hand pull the head to the right and slightly anterior. You should be looking towards the right armpit.

 

 

 

4. SCALENE STRETCH

To stretch the left side grab the left wrist with the right arm behind the body and gently pull towards the right. Next look over the right shoulder while gently tractioning on the left wrist.

 

 

 

5. SCM STRETCH

To stretch this muscle it is a 3 step process. First laterally bend the head to one side. Second, rotate the nose back to the mid-line. Third make a double chin. You should feel a comfortable stretch in the side of the neck.

 

 

6. SUB-OCCIPITAL STRETCH

Make a double chin and then gently distract the head upwards and forward. You should feel a mild stretch at the base of the skull.

 

 

 

7. PEC MOBS

Hold a broom stick with one hand and place the other end in the palm of the opposite hand. Then drive the hand overhead with the broomstick. Your should feel a stretch across the front of the chest.

 

 

8. PEC STRETCH

Place the arm against a wall or doorframe witht the elbow bent. Then slowly rotate the torso away from the arm. You should feel a stretch across the front of the chest.

 

 

 

CERVICAL STRENGTHENING EXERCISES PHASE I

 

9. DOUBLE CHIN

Stand against the wall with the feet about 6-8 inches from the wall and the low back, mid-back and back of head are in contact with the wall. Then make a double chin and hold this for 5 seconds.

 

 

10. CERVICAL FLEXION

Bring the finger tips of both hands to the forehead. The flex the head forward and apply reistance with the finger tips. Then hold this for 5 seconds.

 

 

 

11. CERVICAL SPINE EXTENSION

Place both hands behind the head. Extend the head and apply resistance with the hands to the back of the head

 

 

 

12. CERVICAL LATERAL FLEXION

Place one hand on the side of the head. Then bend the head towards that side. Apply a resistance with the hand and meet the resistance with the head.

 

 

 

13. CERVICAL ROTATION

Place the finger tips of one hand on the side of the forehead. Then rotate the head towards that side and apply a resistance through the finger tips, meet the resistance with the head.

 

 

CERVICAL STRENGTHENING EXERCISE PHASE II

 

14. Cervical Flexion

lay on a bench or bed with the neck hanging off the edge. Make a double chin and then slowly attempt to bring the chin to the chest.

 

 

 

15. CERVICAL EXTENSION

lay on your front on a bench or bed with the head hanging off the table. Make a double chin and then lift the head up bringing the head in line with the rest of the body.

 

 

 

16. CERVICAL ROTATON

Lay on your side on a bed or bench, looking down at the floor. Then rotate the head so you are looking up at the ceiling.

 

 

 

17. CERVICAL LATERAL FLEXION

Lay on your side with your head hanging off the table. The motion is attempting to bring the downside ear to the floor and then the upside ear to the ceiling. The picture is the finishing position.

 

 

 

18. "No Money" EXERCISE

This can be done with or without a theraband. Start with the elbows bent at the side of the body with the palms up. Then allempt to bring the thumbs to the floor.

 

19. WALL ANGEL

Start with the feet about 6-8 inches from the wall with the low back, mid back and head in contact with the wall. Then make a Y with your arms and elbows in contact with the wall. Then make a W while squeezing the shoulder blades together, keeping the elbows in contact with the wall.

 

 

 

20. STANDING LOWER TRAP RAISES

Bend at the waist from the standing position. Make a double chin and let the arms dangle in front. The lift the arms up making a Y. Do not shrug the shoulders, the movement should be felt in the mid back rather than the shoulders. Also keep the elbows strait throughout the movement.

 

21. PUSH-UP PLUS

Start in the 4 point position with the elbow locked and completely strait. Let the torso fall but the arms remain completely still, you should feel the exercise in at the sides and in the shoulder blade region. Then return to the starting position while keeping the arms locked.

 

 

 

 

 

 

 

22. SWIMS EXERCISE

Start off by lying on your stomach with the back of your hands resting on the glutes. Then lift the hands off the glutes into the arrow postion with the palms facing the ceiling. Then turn the palms over so they are facing the ground then bring the arms over head. The exercise mimicks the butterfly swimming stroke.