Upper Trap Stretch - Holding Chair And Head
This stretch involves holding onto a chair while bending your head to the side to stretch the upper trapezius.
Instructions
- 1Sit in a chair with good posture.
- 2Hold the seat of the chair with one hand.
- 3Use the other hand to gently pull your head to the side.
- 4Feel the stretch in the side of your neck.
- 5Hold for 15-30 seconds and switch sides.
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.