7. Shoulder Retraction (Strength)
Movement: With fingers touching the ears and elbows up, pinch shoulder blades together (as you do this, your elbows will move back). Hold for 5 seconds and release shoulder blades. Do not pull or push on the neck.
Hint: Hold the neck retracted (See #5) while squeezing shoulder blades together.
Modification: If it is painful to have hands behind your ears then place hands on shoulders.
8. Neck Stretch (Flexibility)
Movement: Lift (R) ear to ceiling. Grasp (R) arm above wrist (in front of body) and drop shoulder as you gently pull your (R) arm down. Hold for 10 seconds. Repeat with same arm behind back. Repeat to the other side.
Hint: To enhance this stretch, rotate chin up and down.
9. Upper Back Stretch (Flexibility)
1st stage: Clasp hands together in front of body with both arms extended. Gently pull shoulder blades apart and drop chin to chest. Hold for 10-30 seconds.
2nd stage: Sit in a chair, cross arms and grab arm rests. Move your chin to your chest as you open shoulder blades.
10. Prone Retraction (Flexibility)
Movement: Lie on the corner of a bed, face down, head and neck relaxed. With arms bent and elbows raised, squeeze shoulder blades together, raising elbows, and hold for 5 seconds. Build up to holding for 15 seconds. Repeat 5 times.
Hint: Place a pillow under your hips for support.
Repeat flexibility exercise #9