Скачать или смотреть Neck Stretches for Mobility

The information presented is meant only for patients of Harmony Bell, DC. This video is not meant to be interpreted as medical advice for the general public. Please consult with your health care provider before beginning any rehabilitative exercise protocol.

4 Way Neck Stretches:

1) Upper Trapezius - “Ear to Shoulder”
Begin with one arm behind your back. Raise the other arm over your head and contact below the ear with your finger tips.
Lean your head directly to the side bringing your ear towards your shoulder gently pulling into the stretch with your fingers.

2) Levator Scapulae - “Nose to Armpit”
Begin with one arm behind your back. Turn your head away 45 degrees. Reach your free arm over and behind your head, contacting below the base of your skull with your finger tips. Nod your head down, nose towards your armpit gently pulling into the stretch with your fingers.

3) Sternocleidomastoid - "Ear over Shoulder"
Begin with your arm behind your back. Turn your head away 90 degrees. Raise your free arm placing your hand on the side of your head, contacting behind the ear with your fingers. Lean your head back and over your shoulder gently pulling into the stretch with your fingers.

4) Scalenes - "Ear over Shoulder"
Begin with your arm behind your back. Turn your head away 90 degrees. Raise your free arm placing your hand on the side of your head, contacting behind the ear with your fingers. Lean your head back and over your shoulder gently pulling into the stretch with your fingers.

Perform on each side utilizing the “Pain Traffic Light” concept. Hold stretches for no more than 30 seconds at a time.