Scribd Logo
Upload

Welcome to Scribd!

  • 2K views

    Neck Stretches

    Uploaded by

    Ra R

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Neck Stretches

    Uploaded by

    Ra R
    2K views1 page

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    2K views1 page

    Neck Stretches

    Uploaded by

    Ra R

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    Jan 18, 2012

    GENERAL NECK STRETCHES

    CERVICAL SPINE - 23 Flexibility: Upper Trapezius CERVICAL SPINE - 27 Levator Scapula Stretch
    Stretch

    Gently grasp right side of


    Place right hand on same side
    head while reaching behind
    shoulder blade. With other hand,
    back with other hand. Tilt
    gently stretch head down and
    head away until a gentle
    away. Hold 30 seconds. Stretch
    stretch is felt. Hold
    should be painfree.
    30 seconds. Stretch should
    be painfree.

    Repeat 3 times per set. Repeat 3 times per set.


    Do 1 sets per session. Do 1 sets per session.
    Do 2 sessions per day. Do 2 sessions per day.

    CERVICAL SPINE - 24 Flexibility: Corner Stretch CERVICAL SPINE - 30


    Lower Cervical / Upper Thoracic Stretch

    Standing in corner with hands


    just above shoulder level and
    Clasp hands together in front
    feet 4 inches from corner, lean
    with arms extended. Gently
    forward until
    pull shoulder blades apart
    a comfortable stretch
    and bend head forward.
    is felt across chest.
    Hold 30 seconds. Stretch
    Hold 30 seconds. Stretch
    should be painfree.
    should be painfree.

    Repeat 3 times per set. Repeat 3 times per set.


    Do 1 sets per session. Do 1 sets per session.
    Do 2 sessions per day. Do 2 sessions per day.

    CERVICAL SPINE - 25 Flexibility: Neck Retraction CERVICAL SPINE - 22A Strengthening:


    Shoulder Shrug (Phase 1)

    Shrug shoulders up and down,


    forward and backward.

    Pull head straight back, keeping eyes and jaw level. Repeat 10 times per set.
    Repeat 10 times per set. Do 2 sets per session. Do 2 sets per session.
    Do 2 sessions per day. Do 2 sessions per day.

    Copyright© 1999-2004 VHI Page 1 of 1

    You might also like