Neck Stretch

• Tilt ear toward shoulder.
• Reach up and touch top of head with palm to hold in tilted position.
• Hold 5-10 seconds. Repeat 2-3 times (come out of stretch very slowly.) Reverse side.

• Stand at a corner about a foot away from the wall with forearms on opposite sides of the corner. One foot should be forward.
• Elbows should be at slightly below shoulder height.
• Keep abdominals tight to avoid arching back.
• Lean gently in towards corner by bending the front knee until a stretch is felt in front of the chest.
• Hold 5-10 seconds. Repeat 2-3 times.

• Take a deep breath and reach up over head with both arms.
• Hold 5-10 seconds.
• Exhale and lower slowly.
• Repeat 2-3 times

• Place arms behind head being careful not to press hand into head.
• Relax shoulders, and squeeze shoulder blades together while keeping shoulders back and down.
• Hold 5-10 seconds. Repeat 2-3 times.

• Sit in chair, and if you can, wrap feet around chair legs.
• Reach across body and grab back of chair.
• Pull gently to increase stretch in mid back.
• Hold 5-10 seconds. Repeat 5 times.

• Hold hands behind back, and grasp hands together.
• Pull shoulder blades back and down.
• Hold 5 seconds. Repeat 5 times.

• Hold arm straight at waist height.
• With fingers of other hand, gently press down above the knuckles-bending wrist down. **(Do not hold at the fingers to push down.)** Hold for 5-10 seconds.
• Keep shoulder relaxed when stretching.
• Repeat 2-3 times.

• Hold arm straight at waist height with palm facing away from you and fingers pointing up.
• Hold onto palm of hand and stretch wrist back. ** (Do not pull on fingers.) **
• Make sure the fingers and thumb (on the hand that is pushing the other hand back) are kept together.
• Hold 5-10 seconds. Repeat 2-3 times.

• Do as above, but with fingers pointing towards the floor.
• Hold 5-10 seconds. Repeat 2-3 times.

• Lie on your back with a pillow under your knees. Place a firmly rolled towel under your shoulder blades across your upper back.
• Raise arms up as you inhale.
• Lower arms as you exhale, and hold a couple of seconds.
• Do this 5 times.

• Lie on stomach and either prop up on forearms, or if wrists are not compromised, press up through hands.
• Let stomach sag, and allow back to arch without using back muscles.
• If propped on elbows, hold 5-10 seconds. Repeat 5 times.
• If on hands, press up and down slowly 10 times.