NECK RELEASE
YOUR HOME PROGRAM
Created by Miranda . Mar 14th, 2024
Total 7 Page 1 of 3
PECTORALIS DOORWAY STRETCH - HIGH
While standing in a doorway, place your arms up on the door
frame and lean in until a stretch is felt along the front of your chest
and/or shoulders. Your upper arms should be placed upward
along the door frame.
NOTE: Your legs should control how much you stretch by bending
or straightening your knee through the doorway.
Repeat 3 Times Hold 30 Seconds
Complete 1 Set Perform 1 Times a Day
SELF MASSAGE BALL - SUBOCCIPITALS AND UPPER TRAP
Rest your head down and use a massage ball to gently massage
the small muscles and tendons at the back of the head and side of
the neck.
Complete both sides.
Do not roll over bony areas.
Duration 60 Seconds
Perform 3 Times a Week
CHIN TUCK STANDING - WALL AND TOWEL
Stand with a wall behind you and place a small rolled up towel at
the base/curve of your neck as shown.
Then, retract your head against the towel while tucking your chin
back and down towards your chest and hold.
Relax and repeat.
Repeat 10 Times Hold 8 Seconds
Complete 1 Set Perform 1 Times a Day
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SELF MASSAGE BALL - UPPER TRAP - STANDING
Stand near the opening of a doorway.
Bend over at the waist so that your head goes through the
doorway and your shoulder is lined up with the wall.
Place a lacrosse ball or tennis/racquetball on your upper trap and
lean into the ball applying pressure to the area.
Move the ball to tight areas and hold for 30.
Do not roll over bony areas.
Duration 30 Seconds
Perform 3 Times a Week
SELF MASSAGE BALL - MID SCAPULAR - MIDDLE TRAPS -
RHOMBOIDS
Stand with your back towards a wall and then place a massage
ball between a wall and vertical along the soft area just medial to
your problem shoulder blade.
Place your hand on your opposite shoulder to move the scapula
out to the side.
Lean into the ball to apply gentle pressure to the tight areas medial
to the scapula bone. Do not roll over bony areas.
You can hold on one area or move your body to roll the double ball
side-to-side.
Duration 60 Seconds
Perform 3 Times a Week
LEVATOR SCAPULAE STRETCH - HOLDING TOP OF HEAD
Tilt your head to the side, then rotate to the side, then tip
downward as in looking at your opposite pocket.
Use your hand to pull your head downward and towards the
opposite side for a gentle stretch.
You should be looking towards your opposite pocket of the target
side.
You should feel a gentle stretch at the side/back of your neck.
Complete both sides.
Repeat 3 Times Hold 20 Seconds
Complete 1 Set Perform 1 Times a Day
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SCALENE STRETCH - HANDS ON CHEST - DEEP ANTERIOR
NECK FLEXOR STRETCH
Place your hands overlapping on your breast bone. Next, tilt you
head upwards and away from the affected side until a gentle
stretch is felt along the front and side of your neck.
Complete both sides.
Repeat 3 Times Hold 15 Seconds
Complete 1 Set Perform 1 Times a Day