Upper Trap Stretch
This stretch involves tucking the chin and tilting the head to the opposite side to stretch the upper trapezius.
Instructions
- 1Stand or sit with a straight posture.
- 2Tuck your chin into your chest.
- 3Tilt your head towards the opposite side.
- 4Hold the stretch for 15-30 seconds.
- 5Repeat 2-3 times on each side.
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, Cervicogenic Headache. 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.