Newsletter Video, November 2020

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Here are the Neck Stretches Referenced in the Video

Disclaimer: before you try these or any other exercises, ask your physical therapist or doctor first. These exercises are not meant to be a substitute for the evaluation and treatment provided by a healthcare professional. If you have questions, please contact us.

Upper Trapezius Stretch

  • Sit in chair with good posture
  • Grasp bottom of chair with hand
  • Tilt ear toward opposite shoulder, using opposite hand to gently increase stretch
  • Hold and repeat as instructed
  • Sets: 1
  • Reps: 2
  • Sessions: 1 Everyday
  • Stretch As Tolerated - It Should Be Pain Free
  • Hold Time: 30 seconds
  • Repeat on Both Sides

Levator Scapula Stretch

  • Place one hand on back of neck, other hand on top of head
  • Sitting tall, use the hand on top of head to pull the chin toward your arm pit until a comfortable stretch is felt
  • Hold and repeat as instructed
  • Sets: 1
  • Reps: 2
  • Sessions: 1 Everyday
  • Stretch As Tolerated - It Should Be Pain Free
  • Hold Time: 30 seconds
  • Repeat on Both Sides

Cervical Rotation in Side Bend Position

  • Side bend the head by bringing ear toward shoulder
  • Slowly rotate head left and right while maintaining the side bent position
  • Repeat as instructed
  • Sets: 1
  • Reps: 2
  • Sessions: 1 Everyday
  • Stretch As Tolerated - It Should Be Pain Free
  • Hold Time: 30 seconds
  • Repeat on Both Sides

Middle Back Stretch

  • Clasp hands in front of body
  • Straighten arms
  • Slowly curl or curve the middle back while bringing chin toward chest until a comfortable stretch is felt
  • Hold and repeat as instructed
  • Sets: 1
  • Repetitions: 2
  • Sessions: 1 Everyday
  • Stretch As Tolerated - It Should Be Pain Free
  • Hold Time: 30 seconds

If you would like a PDF print copy, please click here.

Disclaimer

The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.

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