Lie on your back on a mat or the carpet. Place a small, flat cushion
or book under your head. Bend your knees and keep your feet straight and
in line with your hips. Keep your chest and ribcage relaxed and your
chin gently tucked in.
Gently lengthen the back of the neck feeling the chin slowly draw
inwards. Hold for 8 to 10 breaths.
Repeat up to 10 times
Watch Points
Make sure your head remains on the floor
Keep the large muscles on the front the neck relaxed throughout
Ensure your movements are slow and smooth, not fast and jerky
Make sure your shoulders and chest remain relaxed
Variations: After drawing the neck inwards, roll your neck slowly to
the side. Never move into pain. Slowly return and repeat to the other
side.
Shoulder Blade & Neck
Strengthening
Lie on your front with a small folder towel or flat cushion under
your forehead. Keep your neck long, as you do in the “Chin Tucks”
exercise.
Slide your shoulder down into your back away from your ears. Hold
for 3 to 5 breaths. Relax the shoulder blades to the starting position.
The head remains down and neck long.
Repeat 8 to 10 times
Watch Points
Do not squeeze your arms into your sides. Imagine you are holding a
ripe peach between your arm and your body
Do not allow your low back to arch. Use a folded towel under your
stomach to avoid this
Stop if you feel pain in your neck or back
Variations: Try hovering your hands one inch from the floor after
sliding your shoulder blades down. Once comfortable with this, try
hovering your forehead one inch off the towel at the same time, keeping
neck long.
Chest Stretch
Stand with your spine in correct alignment and your hands on your
hips. Keep your neck long and shoulders blades down throughout the
exercise.
Slowly pull your shoulders back and your elbows towards each other.
Hold for 20-30 seconds. Slowly return to the starting position.
Repeat 8 to 10 times
Watch Points
Do not arch your back
Keep neck long
Only stretch as far as is comfortable
Variations: Interlock your fingers behind your back, pull your
shoulders back and lift your hands away from you.
