05 Dec Quadruped Neck Rotation – Chin Tuck
HOW: Begin the exercise by positioning yourself on your hands and knees in a quadruped position, shoulders stacked over hands and hips over knees. Perform a chin tuck and push-up plus and maintain that head/neck/shoulder blade position the entire time. While keeping the chin...
05 Dec Neck Circle – Large
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...
05 Dec Body On Neck Rotation – Step
HOW: You can be sitting or standing with this exercise, demonstrated is standing - just know you can get more body rotation in standing versus sitting. To perform the exercise, focus on keeping your head still looking straight ahead as you rotate the rest...
05 Dec Neck Rotation – AROM, Arms Elevated
HOW: Begin the exercise by raising your arms overhead and keeping them there. Then perform a chin tuck followed by strictly rotating your head side-to-side. FEEL: This should feel like a gentle stretch at the base and along the sides of your neck, you...
04 Dec Thoracic Spine Extension – Towel
HOW: Lay face down with a towel around your mid back. Hold onto both ends of the towel with your hands and slowly push up into a press up or hip supported upward dog position. You should be hinging at the area in which...
04 Dec Neck Rotation – AROM, Arms Supported
HOW: In a seated position find an elevated surface using chair handles or pillows to rest your arms on top of. You also have the option of crossing your arms (however, keep your arms relaxed if you choose to do this). While your shoulder...
04 Dec Seated Wall Angel
HOW: Sit against a wall with your knees up towards your chest, now perform a wall angel. Your goal should be to try to keep your elbows and hands against the wall the entire time. If you are not able to, that is completely...
04 Dec Supine Chin Tuck – Peanut
HOW: Begin by lying face up then perform a chin tuck on a mobility sac/peanut/2 lacrosse balls. Place the balls just underneath the base of your skull. The chin tuck is created by pushing the small of your neck in towards the balls. Think...
04 Dec Open Book – Single Knee Raised
HOW: Begin on your side, then bring the leg that is elevated over and across your body. Hold this leg onto the floor with the opposite arm. Make sure to keep the knee close to your chest to avoid motion coming from the low...
04 Dec Supine Chin Tuck – Rotation, Peanut
HOW: Begin by lying face up then perform a chin tuck on a mobility sac/peanut/2 lacrosse balls. Place the balls just underneath the base of your skull. The chin tuck is created by pushing the small of your neck in towards the balls. Then...
