Neck Exercises
1. Upper Trapezius Stretch
Upper Trapezius Stretch: Sit up tall with good posture keeping shoulders down. Grasp the bottom of the seat with one hand. Slightly turn your ear to your shoulder until a comfortable stretch is felt on the opposite side of the neck. Hold that position for 20 seconds. Repeat to each side 3 times. Perform this exercise 2 times per day.
2. Levator Scapular Stretch
Sit up tall with good posture keeping shoulders down. Grasp the bottom of the seat with one hand. Slightly turn your chin toward your armpit until a comfortable stretch is felt on the opposite side of the neck. Hold that position for 20 seconds. Repeat to each side 3 times. Perform this exercise 2 times per day.
3. Neck Rotation
Rotate head gently and slowly from side to side. Do not turn head completely to either side, keep motion small. Keep chin level with ground without letting chin drop to chest. Repeat 10 times. Perform this exercise 2 times per day.
4. Doorway Stretch
Stand in a doorway with hands and arms out to the side as shown in picture. Keep forearms flat on door frame. Take one step forward with one leg to feel a comfortable stretch in chest region. Hold that position for 10-20 seconds. Repeat 3 times. Perform this exercise 2 times per day.
