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 Isometric – Anti-Rotation
HOW: Begin the exercise by getting yourself set up in good posture sitting upright looking straight ahead. Then place your fingers on the side of your cheek (cheek bone) and try to turn your head and neck to the opposite side, however, use the...
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 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 Open Book – Pillow Between Knees
HOW: Begin by lying on your side with a pillow in between your knees and underneath your head. Clasp your hands on top of each other. Slowly reach your top hand as far forward as far as you can. Then, slowly pull your hands...
02 Dec Thoracic Spine Circle
HOW: Follow the instructions in this video to perform circles with your mid-back. Start small and slowly increase the size of the circles. FEEL: You will feel the mid back stretching throughout this movement. COMPENSATION: Avoid moving the lower back and neck with this...
02 Dec Half Kneeling Thoracic Rotation – Closed, Medball
HOW: Begin in a half kneeling position with the leg away from the wall stabilized against the wall with a ball. With both hands directly in front of you, rotate one arm open attempting to reach the wall behind you. Exhale as you rotate,...
02 Dec Scapula Retraction – Band
HOW: Stand facing a resistance band with the anchor coming from shoulder height. While holding onto a band, pull back your shoulder blade as far as you can. Make sure to stand back far enough to allow your shoulder blade to come forward when...
