Neck and shoulder stretches pdf. Repeat on other side, moving head toward right shoulder.

Neck and shoulder stretches pdf. Begin by bending your elbows slightly as you rotate your arms outward. This is one repetition. Focus on good posture by ne and neck in neutral position Hold this gentle stretch for about 30 seconds. Slowly pull your shoulders back and down as you gently retract your head. Choose a time of day that best fits your daily routine. Then, roll your shoulders backwards in a circle. 6. Hold this stretch for 20 seconds. for five seconds. If you are having pain in the neck, doing these exercises on your back or in sitting will help improve the postural alignment and joint mobility of the neck and often helps decrease pain. Slowly roll your head downward, bend your shoulders forward, and lift your arms until you feel a stretch in your lower neck and upper back. Start with your left arm up and over your left shoulder with you palm facing you. Rest for 15 seconds and repeat the exercise two more times. Repeat ten times. BRUGGER’S EXERCISE Stand up straight with your hands at your sides. Sit straight up in a chair with your shoulders relaxed. ches and exercises provided by Marshfield Clinic. Please talk with your primary care provider or physical therapist if you have questions or concerns. 5. Repeat the process for the other side. Move your head back to a neutral position, relax, and take a deep breath. 1. Think about pulling your shoulder blades apart. Bring your chin down toward your right collar bone as far as you can without rounding your upper back. 3. Move head sideways, trying to touch ear toward left shoulder. Comple e one exercise or stretch 2 to 3 times each hour. Copyright© 1999-2004 VHIPage 1 of 1 Veterans Health Library | Veterans Affairs Ear Touch Lateral Cervical Flexion Keeping shoulders low, look straight ahead. Slowly roll your head towards the left and then the right. Repeat on other side, moving head toward right shoulder. Then turn your head slightly to the left. Then repeat the entire series on the left side. Do at least 2 sets of 3 repetitions a day. Hold ear near shoulder so that you feel a stretch on the opposite side of your neck. Roll your shoulders forward in a circle. Shrug your shoulders, bringing them up towards your ears. It also relaxes areas that get stiff when you do a lot of sitting. Benefits Stretches your spine, neck, back muscles, abdomen and side muscles Strengthens your core muscles Energizing Relieves tension caused by long sitting such as computer work Exercises for Chronic Neck Pain This strengthening and stretching program will help lessen your pain, and get you stronger and more flexible, so you can do the activities you enjoy with less pain and effort. Bring your left arm down across your body with your thumb pointing toward your right hip. Perform 2 sets of 10 repetitions. Relax and repeat. . Special Instructions This exercise stretches muscles from the top of your neck to your shoulder blades. Lower your shoulders and repeat. z4oie hdbt seu dqn 1kb 42y1 ztb ghjer gazlfp odn2q