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Newsletter Video, May 2022

May Monthly Resources

Below you’ll find the stretches that we referenced in the video above as well as hold times, the number of times to repeat them, and how often you should do them each week.

Disclaimer: Before you try these or any other exercises, consult with your physical therapist or physician first.

Trunk Rotation in Sitting

Instructions

  1. Sit in chair with one arm over backrest
  2. Reach across body and grasp back of chair with opposite arm
  3. Slowly rotate your trunk until stretch is felt
    • Hold Time: 10 – 30 seconds
    • Repeat It 3 Times
    • Perform This Exercise on Both Sides
    • Perform this Stretch Every Other Day

Trunk Flexion / Extension in Sitting

  1. Sit in chair with hands behind head and back straight, feet a little wider than shoulder width apart
  2. Slowly bend forward, starting at the waist and gradually bending upper trunk and head toward the floor
  3. Return to upright position, leading with the head
    • Hold Time: 5-10 seconds
    • Repeat It 5 Times
    • Perform this Stretch Every Other Day

The Rhomboid Stretch

  1. Sit toward middle / edge of chair
  2. Bend forward and grasp opposite side leg of chair with hand
  3. Keep arm straight, slowly raise body up while maintaining grasp of chair leg
  4. Hold when you feel a comfortable stretch
    • Hold Time: 10 – 30 seconds
    • Repeat It 3 Times
    • Perform This Exercise on Both Sides
    • Perform this Stretch Every Other Day

The Levator Scapula Stretch

  1. Place one hand on back of neck, other hand on top of head
  2. Sitting tall, use the hand on top of head to pull the chin toward your arm pit until a comfortable stretch is felt
  3. Hold and repeat as instructed
    • Hold Time: 10 – 30 seconds
    • Repeat It 3 Times
    • Perform This Exercise on Both Sides
    • Perform this Stretch Every Other Day

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