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Slowly roll shoulders forward 5 times,relax for a count of 5, then roll backwards 5 times.
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Place arm across other shoulder and gently pull elbow across chest. Turn head to opposite side. Hold for a count of 5. Repeat for each side 5 times.
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Neck Mobility
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Forward and back
a.) Gently tuck chin in to stretch the muscles at the base of the skull. Hold for a count of 5. Relax for count of 5.
b.) Gently bend neck forward for count of 5.
c.) Slowly return to straight, raise chin and look up for a count of 5. Return to straight and relax for 5 count. Repeat routine 5 times. |
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Side bend
Looking straight ahead, gently lower one ear to shoulder. Hold for 5 count. Relax for 5 count. Repeat routine 5 times.
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Turning
Comfortably turn neck to look over shoulder. Hold for
5 count Relax for 5 count. Repeat each side 5 times. |
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Neck Strength
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Forward / Backward
Look straight ahead. Gently push forehead
against hand so muscles tighten without
neck moving. Hold for 10 counts. Relax for
5 counts. Repeat forward and backward.
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Sideways
Look straight ahead. Gently push side
of head against hand so muscles
tighten without neck moving. Hold for
10 counts. Relax for 5 counts. Repeat
for each side 5 times.
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Turning
Turn eyes to one side and try to gently turn head against hand so muscles tighten without neck moving. Hold for 10 counts. Relax for 5 counts, Repeat for each side 5 times.
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