Chin over Shoulder Stretch- Relax your shoulders and lengthen your neck.
- Tuck your chin in by pulling your jaw backwards towards your spine.
- Rotate your head sideways until you experience a stretch that is not causing too much discomfort.
- Inhale and hold that position for as long as what you can comfortably sustain.
- Exhale and return to starting position.
- Change sides and repeat stretch on other side.
- Repeat stretch 3 – 4 times on each side.
- Avoid doing if: This stretch aggravates or causes pain.
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Chin to chest Stretch- Relax your shoulders and lengthen your neck upwards.
- Tuck your chin in by pulling your jaw backwards towards your spine.
- Roll your chin towards the top of your breastbone until you experience a stretch that is not causing too much
discomfort. - Inhale and hold that position for as long as what you can comfortably sustain.
- Exhale and return to starting position.
- Repeat stretch 3 – 4 times.
- Avoid doing if: This stretch aggravates or causes pain.
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Ear to Shoulder Stretch- Hold the side of your head with your one hand.
- Place your other hand behind your back.
- Pull your head gently towards your right shoulder until you experience a stretch that is not causing too much discomfort.
- Inhale and hold that position for as long as what you can comfortably sustain.
- Exhale and return to starting position.
- Change sides and repeat stretch on other side.
- Repeat stretch 3 – 4 times on each side
- Avoid doing if: This stretch aggravates or causes pain.
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Arm across chest Stretch- Hold your outstretched arm with the opposite hand at the level of your elbow.
- Gently pull your arm across your body whilst keeping your shoulders straight until you experience a stretch that is not causing too much discomfort.
- Inhale and hold that position for as long as what you can comfortably sustain.
- Exhale and return to starting position.
- Repeat stretch 3 – 4 times.
- Change sides and repeat same stretch on other side.
- Avoid doing if: This stretch aggravates or causes pain.
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South Blade Stretch- Interlock your fingers in front of your chest.
- Straighten your arms whilst pulling your shoulder blades apart until you experience a stretch that is not causing too much discomfort.
- Inhale and hold that position for as long as what you can comfortably sustain.
- Exhale and return to starting position.
- Repeat stretch 3 – 4 times.
- Avoid doing if: This stretch aggravates or causes pain
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