Neck Range of Motion
• Sit comfortably with your feet flat on the floor, back straight, and shoulders down.
• Bend your neck forward onto your chest.
• Hold for 2 seconds.
• Extend your neck to look up at the ceiling.
• Hold for 2 seconds.
• Rotate your neck so you are looking over one shoulder.
• Hold for 2 seconds, repeat to the other side.
• Tilt your head to bring your ear down towards your shoulder.
• Hold for 2 seconds, repeat to the other side.
• Repeat all these movements 10 times, moving slowly and gently.
*Only move as far as you comfortably can – none of these movements should cause you any pain or discomfort.
Trapezius Muscle Stretch
• Sit comfortably with your feet flat on the floor, back straight, and shoulders down.
• To stabilize your stretch use one hand to either hold onto the side of the chair or place it under your buttock.
• Tilt your head away from the stabilizing arm.
• Bring your ear towards your shoulder until you feel a stretch.
• To intensify the stretch place your other hand on your head and gently use it to increase the stretch.
• Hold for 30 seconds.
• Repeat each side twice.
LEVATOR SCAPULAE MUSCLE STRETCH
• Place your hand behind you back.
• Tilt your head to bring your nose towards the opposite shoulder, you should feel a stretch through you shoulder and the back of your neck
• Hold for 30 seconds.
• Repeat each side twice.
SCM MUSCLE STRETCH
• Sit on your hand tilt you head away from that shoulder.
• Turn towards the hand you are sitting on.
• Gently tilt your head backwards until you feel a stretch through the front of the neck.
• Hold for at least 20 seconds.
• Repeat each side twice.
