HOW: Lean onto a lacrosse ball with your upper trap region, this is the muscle mass just above your shoulder blade. You have the option of rolling up and down or from side to side. Work around this area and see what feels good for you. Focus on your breathe as you perform these mobilizations.

 

FEEL: It is common for the soft tissue in this area to be sensitive. There are many nerves that run around this region, do NOT continue if you feel numbness and tingling. Take a quick break until that sensation diminishes.

 

COMPENSATION: Don’t roll the ball too fast or too slow, find the right speed that fits your best needs.

HOW: Place your fist underneath your chin on top of your chest bone. In this position use your opposite hand to fulcrum your head over the fist underneath your chin. Change the angle you pull to feel, you can pull up towards the ceiling or more forward.

 

FEEL: You will feel the back of the neck being stretched with this exercise.

 

COMPENSATION: Make sure to position your hand underneath your chin comfortably to create the best stretch for your neck.

HOW: Begin the exercise by getting yourself set up in good posture sitting upright looking straight ahead. Then perform clockwise large neck circles, begin the movement by dropping your chin down, then lower your right ear down towards your shoulder, then turn your chin towards your right shoulder. Do a full circle around, then repeat. For every circle you do clockwise, you should match it with equal counter-clockwise circles.

 

FEEL: This should feel like a gentle stretch in your head and neck region, it should feel relaxing with the goal of promoting pain-free movement. You can start small vs. big to get the hang of the movement, but the goal is to perform large circles as best as you can.

 

COMPENSATION: Maintain body position below your head and neck, only your head and neck should be moving.

HOW: Begin this exercise upright. Keep the hand of the side to be stretched behind your back. Bring your nose towards the opposite armpit (here I am showing my nose going to the Left armpit). This requires you to flex your head forward, sidebend away, and rotate away from the side you want to stretch.

 

FEEL: The levator scapulae (muscle on the back outside of your neck) being stretched.

 

COMPENSATION: letting the shoulder girdle elevate on the side of the neck that is being stretched.

HOW: Start by lying face down with your arms out to the side of your in the shape of a “W”. Tuck your chin slightly and lift your head off the ground while still looking down. Then lift just your upper back off the ground – not your lower back. While keeping your upper back off the ground, squeeze your shoulder blades to now lift your elbows and hands off the ground in a W formation. Lift up as high as you can towards the ceiling. You should initiate the motion from the shoulder blade, then allow the shoulder to follow up as high as you can. Hold for a few seconds and slowly return back to the starting position.

 

FEEL: You should feel the muscles in your upper back, neck and back of the shoulder blade area and shoulder region working with this exercise.

 

COMPENSATIONS: Avoid arching the low back, only lift your upper back. Try your hardest not to let your chest lower as you go through your reps on this exercise. Do not shrug the shoulder blades as you bring your arms overhead.

HOW: Begin by lying face up then perform a chin tuck. The chin tuck is created by pushing the small of your neck in towards the floor. Think about creating a double chin to perform the tuck. Pushing your tongue on the roof of your mouth may make it easier for you to activate the neck muscles.

 

FEEL: You will feel the muscle on the front of the neck working with this exercise. You may also feel a stretch in the back of your neck.

 

COMPENSATION: Avoid arching or rounding your neck, keep your eyes facing the ceiling throughout this movement.