Neck & Shoulder Stretches

Neck & Shoulder Stretches

Target Muscle Group Desription & Cues Start Position Finish Position
Lateral Neck & Shoulder
Upper Trapezius,
Lateral Scalenes
Seated Neck Stretches
 1st Position
 
-Start in a seated position.
-Either sit on your hand or hold to bottom of your chair to anchor down your shoulder.
-You then stretch your neck muscles off a stable shoulder
 
-Let you head hang to the side until you feel a GENTLE stretch in the side of your neck and top of the shoulder.
 
-Hold for 30sec-1minute
-Repeat on opposite side
Posterior-Lateral
Neck & Shoulder
Trapezius,
Levator Scapulae,
Posterior Scalenes
Seated Neck Stretches
 2nd Position
 
-Start in a seated position.
-Either sit on your hand or hold to bottom of your chair to anchor down your shoulder.
-You then stretch your neck muscles off a stable shoulder
 
-Let you head hang to the side and tilt your head down (like you're looking into your arm pit) until you feel a GENTLE stretch in the posterior-lateral (back-side) of your neck and top of the shoulder.
 
-Hold for 30sec-1minute
-Repeat on opposite side
 Anterior Neck & Shoulder
Scalenes,
Sternocleidomastoid,
Hyoids
 
Seated Neck Stretches
 3rd Position
 
-Start in a seated position.
-Either sit on your hand or hold to bottom of your chair to anchor down your shoulder.
-You then stretch your neck muscles off a stable shoulder
 
-Let you head hang to the side and tilt your head up and back (looking over your shoulder) until you feel a GENTLE stretch in the anterior-lateral (front-side) of your neck and top of the shoulder.
 
-Hold for 30sec-1minute
-Repeat on opposite side
 
Rotator Cuff & Shoulders & Mid-Back
Supraspinatus
Infraspinatus
Rhomboids
Posterior Deltoid
 
Rotator Cuff Stretch
 
 
-This stretch can be done standing or seated
-Bring your arm across your chest pulling gently with the opposite arm until you feel a GENTLE stretch across the shoulder blade and mid-back.
 
-Hold for 30sec-1minute
-Repeat on opposite side
 
 
 
 
Front View
Side View

 

 

 
Home Services Rates Practitioners Exercises Health Issues FAQS Health Blog 
Book Online Contact Us  Sign In
©2017
Powered by Basesys
Valid XHTML 1.0 Transitional