1) Upper Back Stretches
A) Wall Stretch (Latissimus Dorsi Muscles)
Standing against a wall raise your straight arms as high as possible until you feel a stretch in the middle to upper back. Palms face the ceiling, then the wall above you. Hold at end range for 10 seconds, then slowly lower arms, repeat 10 times.
B) Doorway Stretch (Pectoralis Muscle)
Arms on doorway at elbow height. Place one foot through the doorway. Lean chest and hips through doorway until you feel a stretch in the upper chest. Hold for 30 seconds, repeat twice.
2) Neck Rotation
Turn head slowly to look over left shoulder then turn to look over right shoulder. Hold for 3 seconds. Repeat 5 times. Do 3 sessions per day.
3) Neck Stretches (If neck rotation is full)
A) Levator Scapula and Extensor Muscles
While tilting head to the left, pull right arm down with left hand until gentle stretch is felt in the neck. Repeat to
other side. Hold for 20 seconds. Repeat 2 times. Do 3 sessions per day.
B) Upper Trapezius Muscles
Grasp arm above wrist and pull downward and across body while gently tilting head until a gentle stretch is felt
in the neck. Hold for 20 seconds. Repeat 2 times. Do 3 sessions per day.
