Prepared by Ryan Knight Access your exercises online!

Visit URL: drayerpt.medbridgego.com

Enter Access Code: 93QRW2JP

STEP 1 STEP 2 Seated Upper Trapezius Stretch

REPS: 10 | SETS: 3 | HOLD: 5 | WEEKLY: 3x | DAILY: 1x
Setup
Begin sitting upright on a table grasping the edge with one hand.
Movement
Rotate your head up and to the side of your anchored arm and slowly lean it toward
your shoulder, applying pressure with your hand until you feel a stretch and hold.
Tip
Make sure to keep your back straight during the exercise.

STEP 1 STEP 2
Seated Levator Scapulae Stretch
REPS: 10 | SETS: 3 | HOLD: 5 | WEEKLY: 3x | DAILY: 1x
Setup
Begin sitting upright in a chair, grasping the edge with one hand.
Movement
Rotate your head to the side opposite your anchored arm, then tuck your chin towards
your chest. With your free hand, grasp the back of your head and gently pull it
downward until you feel a stretch and hold.
Tip
Make sure to keep your back straight during the exercise.

STEP 1 STEP 2
Seated Cervical Sidebending Stretch
REPS: 10 | SETS: 3 | HOLD: 5 | WEEKLY: 3x | DAILY: 1x
Setup
Begin sitting in an upright position.
Movement
Use one hand to tilt your head sideways, pulling your ear toward one shoulder until you
feel a stretch in the opposite side of your neck, and hold.
Tip
Make sure to keep your back straight and do not let your head rotate, or bend forward
or backward.

STEP 1 STEP 2
Standing Lower Cervical and Upper Thoracic Stretch
REPS: 10 | SETS: 3 | HOLD: 5 | WEEKLY: 3x | DAILY: 1x
Setup
Begin in a standing position. Clasp your hands in front of your body with your arms
straight.
Movement
Slowly roll your head downward, bend your shoulders forward, and lift your arms until
you feel a stretch in your lower neck and upper back. Think about pulling your shoulder
blades apart.
Tip
Make sure not to slouch your lower back during the stretch.

STEP 1 STEP 2
Sternocleidomastoid Stretch
REPS: 10 | SETS: 3 | HOLD: 5 | WEEKLY: 3x | DAILY: 1x
Setup
Begin in an upright sitting position.
Movement
Place one hand on your collar bone. Rotate your head away from that side and bend
your neck backward until you feel a stretch in the front of your neck and hold.
Tip
Make sure to only stretch in a pain-free range of motion.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing
exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.

Page 1 of 2 08/15/2016
 Prepared by Ryan Knight Access your exercises online!
Visit URL: drayerpt.medbridgego.com
Enter Access Code: 93QRW2JP

STEP 1 STEP 2
Standing Cervical Flexion Stretch
REPS: 10 | SETS: 3 | HOLD: 5 | WEEKLY: 3x | DAILY: 1x
Setup
Begin in a standing upright position.
Movement
Use one arm to grasp the back of your head, then slowly pull forward and down.
Tip
Keep your back straight during the exercise and do not let your head roll to one side.

STEP 1 STEP 2 Standing Cervical Rotation Stretch

REPS: 10 | SETS: 3 | HOLD: 5 | WEEKLY: 3x | DAILY: 1x
Setup
Begin in a standing upright position. Rest one hand on your forehead and one hand on
the back of your head.
Movement
Using your hands to guide your head, gently rotate your head to one side. Hold this
position, and then slowly return to the center.
Tip
Make sure not to bend your neck down as you perform this stretch. Do not move
through pain.

STEP 1 STEP 2
Standing Upper Trapezius Stretch
REPS: 10 | SETS: 3 | HOLD: 5 | WEEKLY: 3x | DAILY: 1x
Setup
Begin in a standing upright position.
Movement
Gently reach your hand down toward the floor, then slowly lean your head toward your
opposite shoulder until you feel a stretch in the side of your neck. Hold, then relax and
repeat.
Tip
Make sure to keep your movements slow and your shoulders relaxed during the
stretch.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing
exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.

Page 2 of 2 08/15/2016