Newsletter Video, November 2020

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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

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Disclaimer

The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.