Stretches

Stretches and Exercises

	Neck Resistance: Wrap towel around back of your neck. Gently pull towards ceiling as you resist with your neck. Hold for 20 -30 seconds. Repeat twice daily

	Neck Obliques: Resist with your head as you press against forehead. Hold for about 10 seconds.

	Scapular Stretch: Lock hands together in front of you and push them away as far as possible. As you are pushing, lower chin to chest, then slowly bring head up until you are looking at ceiling.

	Back Scratcher: Hold towel with right hand above head. Reach back with left hand and grab towel. Gently pull up with right hand and down with left. Repeat on opposite side.

	Lateral Cervical Chair Stretch: Sit in chair with chin up, arch low back. With left hand, hold edge of seat slightly behind you. Lean to right. Rest right hand on head to add gentle pressure. (do not yank). As you lean, slowly look towards floor, then towards ceiling. Stretch should move through all muscles of neck. Repeat other side.

	Pelvic Tilt: Lie on back, feet flat on floor, knees bent. Lift hips towards ceiling. Hold for 5 seconds, roll down slowly lightly touching ground, roll back up. Repeat 10 times.

	3rd Cox Stretch: Lie on back, bring one leg across body and grab knee with opposite hand stretching lower back and hip. Hold for 10 seconds. Repeat with other leg

	Super Man: Lie on stomach with arms to sides. Lift head and chest off ground. Lift legs at same time. Hold for 5 seconds. Repeat 10 times.

	Press Ups: Lie on stomach. Come up on elbows. Keep chin up. (focus on curve of lower back). Hold for 2 minutes.

	2nd Cox Stretch: (Do in doorway) Lie on back with one leg flat on floor, other straight up against wall. (Should feel stretch in Hamstring). Hold for 10 seconds. Repeat with other leg

	Piriformis Wall Stretch: Move back 1.5 feet from wall. Bend left leg and place left foot on wall. Cross other leg ankle to knee. Gently press right leg to stretch muscles. Repeat with other leg.