Cervical Stretching
Upper Trap Stretch | Set up: Sit up tall in chair and grip the edge firmly with one hand to anchor your shoulder down. Stretch: Turn your head away from your anchored arm, then gently tilt your head to the side. Use your other hand to apply light pressure to deepen the stretch. Target: Hold the stretch steadily for 20–30 seconds, then repeat on the other side. |
Levator Scapula Stretch | Set up: Sit up tall in chair and grip the edge firmly with one hand to anchor your shoulder down. Stretch: Turn your head away from your anchored hand, then look down and tuck your chin toward your armpit. Use your free hand to gently guide the back of your head downward until you feel a stretch along the side and back of your neck. Target: Hold the stretch steadily for 20–30 seconds, then repeat on the other side. |
Cervical Retraction | Set up: Sit up tall in a chair with both feet flat on the floor and your eyes looking straight ahead. Move: Gently pull your chin straight back—like you're making a subtle double chin—while keeping your gaze fixed on something in front of you. Your head should glide straight back on a level track. Target: Hold for 3–5 seconds, then relax and repeat. |
Cat/Cow | Set up: Start on your hands and knees on the floor. Stack your wrists right under your shoulders and keep your knees bent at a 90-degree angle under your hips. Move: Slowly arch your back upward toward the ceiling (like a cat), tucking your chin. Then, smoothly reverse it by letting your belly sink toward the floor while gently lifting your head to look forward. Target: Do 10 full reps, pausing for 3–5 seconds at the top and bottom of each move. |
Thread the Needle | Set up: Start on your hands and knees on the floor, then sit your hips back toward your heels. Thread & Twist: Reach one arm underneath your body and slide it across the floor to the opposite side, letting your shoulders gently twist along with the movement. Target: Do 5 reps on each side, holding the twist for 3–5 seconds each time. |
Doorway Pec Stretch | Set up: Stand tall right in the middle of an open doorway. Bend your elbows at a 90-degree angle and rest your forearms flat against the doorframe on each side. Stretch: Take a small step forward with one foot until you feel a gentle stretch across your chest and the front of your shoulders. Hold that spot. Target: Hold the stretch for 20–30 seconds, then step back to relax. |