Rhomboid And Middle Trap Stretch - Clasped Hand
This stretch targets the rhomboids and middle trapezius by clasping hands and drawing them forward.
Instructions
- 1Stand or sit with a straight posture.
- 2Interlace your fingers in front of you.
- 3Draw your hands forward until you feel a stretch in your upper back.
- 4Hold the stretch for 15-30 seconds.
- 5Repeat 2-3 times.
Programming Recommendations
We recommend performing 3 sets of 10 repetitions, once or twice daily unless directed otherwise by your healthcare provider.
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Cervical Retraction / Chin Tuck
This exercise helps improve neck posture by retracting the head.
Upper Trap Stretch - Hand Behind Back And Top Of Head
This exercise stretches the upper trapezius muscle by pulling the head to the side.
Levator Scapulae Stretch - Hand Behind Back And Top Of Head
This exercise stretches the levator scapulae muscle by pulling the head down and to the side.
About This Exercise
This exercise is particularly effective for addressing Cervical Strain/Sprain, Cervical Muscle Tension, Cervical Postural Syndrome. Always ensure proper form when performing this exercise to maximize benefits and minimize the risk of injury. If you experience pain during this exercise, stop immediately and consult your healthcare provider.
Professional Guidance
For optimal results, consider working with a physical therapist or other qualified healthcare provider who can ensure proper exercise form and progression. They can also adjust the exercise parameters to your specific needs and condition.