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Newsletter Video, November 2020

Here are the Neck Stretches Referenced in the Video

Disclaimer: before you try these or any other exercises, ask your physical therapist or doctor first. These exercises are not meant to be a substitute for the evaluation and treatment provided by a healthcare professional. If you have questions, please contact us.

Upper Trapezius Stretch


  • Sit in chair with good posture
  • Grasp bottom of chair with hand
  • Tilt ear toward opposite shoulder, using opposite hand to gently increase stretch
  • Hold and repeat as instructed
  • Sets: 1
  • Reps: 2
  • Sessions: 1 Everyday
  • Stretch As Tolerated – It Should Be Pain Free
  • Hold Time: 30 seconds
  • Repeat on Both Sides

Levator Scapula Stretch


  • Place one hand on back of neck, other hand on top of head
  • Sitting tall, use the hand on top of head to pull the chin toward your arm pit until a comfortable stretch is felt
  • Hold and repeat as instructed
  • Sets: 1
  • Reps: 2
  • Sessions: 1 Everyday
  • Stretch As Tolerated – It Should Be Pain Free
  • Hold Time: 30 seconds
  • Repeat on Both Sides

Cervical Rotation in Side Bend Position


  • Side bend the head by bringing ear toward shoulder
  • Slowly rotate head left and right while maintaining the side bent position
  • Repeat as instructed
  • Sets: 1
  • Reps: 2
  • Sessions: 1 Everyday
  • Stretch As Tolerated – It Should Be Pain Free
  • Hold Time: 30 seconds
  • Repeat on Both Sides

Middle Back Stretch


  • Clasp hands in front of body
  • Straighten arms
  • Slowly curl or curve the middle back while bringing chin toward chest until a comfortable stretch is felt
  • Hold and repeat as instructed
  • Sets: 1
  • Repetitions: 2
  • Sessions: 1 Everyday
  • Stretch As Tolerated – It Should Be Pain Free
  • Hold Time: 30 seconds

If you would like a PDF print copy, please click here.

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