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Upper Trapezius Stretch

  • 1. Sit in chair with good posture
  • 2. Grasp bottom of chair with hand
  • 3. Tilt ear toward opposite shoulder, using opposite hand to gently increase stretch
  • 4. Hold for 10-15 seconds and repeat 3 times. Repeat on opposite side
  • 5. Stretch within your tolerance, there should be no pain.

Levator Scapula Stretch

  • 1. Sit in chair with good posture
  • 2. Grasp bottom of chair with hand
  • 3. Rotate head to opposite side, then bring chin toward arm pit
  • 4. Use opposite hand to increase stretch as tolerated
  • 5. Hold for 10-15 seconds and repeat 3 times. Repeat on opposite side

Cervical Retraction

  • 1. Sit or stand in an upright position
  • 2. Bring one hand to chin
  • 3. Slowly push head straight back.
  • 4. Return to starting position and repeat 15 times

Shoulder Blade Squeeze (90-90 Position) in Standing

  • 1. Stand with elbows and shoulders at 90 degrees and arms out to side of body
  • 2. Maintain this position
  • 3. Squeeze shoulder blades together
  • 4. Hold for 5 seconds and repeat 10 times