27 Oct Neck Extension – AROM
HOW: Start in a seated position. Begin to look up slowly and isolate the neck muscles to tilt your head up and back for the prescribed amount of reps. FEEL: You should feel your neck muscles working. COMPENSATION: Only allow motion in your neck, don’t let your...
27 Oct Chin Tuck to Neck Extension
HOW: Sit up nice and straight in a chair. Start with a chin tuck by pushing your head backwards over your shoulders using the deep neck muscles. From here, begin to look up towards the ceiling and slowly get out of the chin tuck tilting...
24 Feb Scalene Stretch
HOW: Begin in a seated position on a stool or chair. Place your hand underneath your bottom anchoring down your shoulder. Keep your shoulder depressed down as you tilt your head to the opposite side away from the anchored hand. Hold for the prescribed...
10 Oct Prone Snow Angel – Head Lift
HOW: Begin by lying face down with your arms down at your side and palms up. From this position, squeeze your shoulder blades back and then try to lift your shoulders, head, and neck off of the ground while keeping your arms straight. From...
07 Aug Prone Overhead Lift Off – PVC
HOW: Begin by lying flat on your stomach with your arms up overhead. Grab onto a dowel or stick with both hands and your shoulders comfortably apart. From here, squeeze your shoulder blades and lift the dowel straight up as high as you can...
10 Jul Neck Circle – Scapula Depression
HOW: Start in a standing position. Hold your arms at your side but slightly away from your body. Reach out to each side causing your shoulder blades to pull down. From here, slowly rotate your head around in a circular motion for the prescribed...
26 Jun Open Book Dissociation – Hands Together, Block
HOW: Begin by lying on your side with your knees bent up and a block in between your legs. Place your bottom arm on the ground straight out from your shoulder. Place your top arm on top of that arm with your palms together....
26 Jun Open Book Dissociation – Block
HOW: Begin by lying on your side with your knees bent up and a block in between your legs. Place your bottom arm on the ground straight out from your shoulder. Place your top arm on top of that arm with your palms together....
27 May Seated Neck Anti-rotation
HOW: In a seated position, loop a band around your head at the forehead level. Grab the opposite side of the band, cross it, and bring your elbows up to shoulder height, creating an X. Perform a chin tuck and with one hand try...
16 May Seated Thoracic Rotation – Dowel
HOW: Start in a seated position, place the dowel on your shoulders with your arms up at your side holding it on your shoulders. From this position, rotate only your upper and mid back back and forth to each side. Do this in a...
