Cervical Range of Motion

Rotation: Turn to one side and hold for 10 seconds. Relax and repeat 3 times before starting the opposite side.
Lateral Bending- rotate your ear towards your shoulder without twisting and hold for 10 seconds and repeat 3 times each direction.
Extension- look towards the ceiling and hold for 10 seconds repeat 3 times.
Flexion- tuck your chin towards your chest and hold for 10 seconds and repeat 3 times.
Stop if you feel lightheaded, dizzy, or discomfort.

Cervical Stretch- Suboccipitals

Sit up straight, think of your head on a string pulling up to the ceiling. Place your fingers under the base of your skull and pull straight up while actively raising your head towards the ceiling. Hold for 10 seconds and repeat 3 times.

Cervical Stretch- Active Traps

Place your arm out by your side at an angle, tip your head away from your arm and place your opposite hand on your head. Don’t pull on your arm, it’s to remind you to keep your head down. Shrug your arm up towards your ear then stretch out at an angle. Hold 10 seconds and repeat 3 times on both the right and the left.

Cervical Stretch- Active Levator

Place your arm out at an angle, tip your head to the opposite side and look down. Place your opposite hand on top of your head and shrug your shoulder up and down. Hold the stretch for 10 seconds and repeat 3 times.

Wall Angel-

Stand with your back and shoulders against the wall with your arms up and bent as shown. Then attempt to straighten them while maintaining contact with the wall. Hold for 3-5 seconds and relax. Repeat 3-10 times

Door Stretch-

Place your arms on the door frame as shown and slightly lean forward. You should feel a stretch in your chest. Hold 3-5 seconds. Then repeat 3-10 times.

Side Stretch-

Place your hand on your waist, arm over your head and lean to your side. Hold 3-5 seconds and repeat 3-10 times.

Cat-Cow-

Start on your knees and hands back flat, take a deep breath in and arch your back up and exhale deeply as you let your back bend. You’re going to repeat this 3-10 times.

Cobra Pose-

Modified: start by laying face down and raise yourself up on to your forearms holding that stretch for 3-5 seconds and you can relax and repeat.

Full version: raise yourself up onto your outstretched arms again, hold 3-5 seconds, relax, and repeat 5-10 times.

Side Rotation-

Start by laying on your back rotate your leg and hip over your side with your arm outstretched and hold 3-5 seconds and relax. Repeat 3-10 times then repeat on the other side the same amount of times.

Extension and Rotation-

Start on your hands and knees and place your hand on the side of your head and rotate that elbow towards the ceiling while extending your back backwards. Hold for 3-5 seconds, relax and repeat 3-10 times.

Perfect Posture Stretch

 

YWTL

Psoas Stretch

Rectus Femoris Stretch

Piriformis Stretch

SCM Stretch

Scalene Stretch