Cervical Stretching and Posture - OrthoIndy

1 Rev. 8/15To view video clips and further instruction of your prescribed exercise program, please visit of 2 Seated Cervical RetractionStanding Scapular RetractionSeated Cervical Sidebending StretchSetupBegin sitting in an upright position with your feet flat on the draw your chin in, while keeping your eyes fixed on something in front of sure that you do not look down as you do this exercise, or bend your neck in a standing upright position withyour arms resting at your squeeze your shoulder bladestogether, then relax them and sure to keep your back relaxed and do not shrug your shoulders during the sitting in an upright one hand to tilt your head sideways,pulling your ear toward one shoulder untilyou feel a stretch in the opposite side ofyour neck, and sure to keep your back straight anddo not let your head rotate, or bendforward or Stretching and PostureStep 1 Step 1 Step 1 Step 2 Step 2 Step 2 Reps: 10 Sets: 3 Hold (sec): 5 Weekly: 5x Daily: 2xReps: 10 Sets: 3 Hold (sec): 5 Weekly: 5x Daily: 2xReps: 5 Sets: 1 Hold (sec): 15 Weekly: 5x Daily: 2x2 of 2 Seated Levator Scapulae StretchLower Cervical and Upper Thoracic StretchCorrect Seated PostureSetupBegin sitting upright in a chair, graspingthe edge with one your head to the side opposite youranchored arm, then tuck your chin towards your chest.

2 With your free hand, grasp the back of your head and gently pull it down-ward until you feel a stretch and sure to keep your back straightduring the in a standing or sitting position. Clasp your hands in front of your body with your arms roll your head downward, bend your shoulders forward, and lift your arms until you feel a stretch in your lower neck and upper back. Think about pulling your shoulder blades apart. TipMake sure not to slouch your lower back during the sitting upright in a chair with your feet resting flat on the a string attached to the top of your head. Straighten your back as if the string were being pulled directly up to the sure to keep your shoulders back and relaxed during the : 5 Sets: 1 Hold (sec): 15 Weekly: 5x Daily: 2xReps: 5 Sets: 1 Hold (sec): 15 Weekly: 5x Daily: 2xReps: 10 Sets: 3 Hold (sec): 5 Weekly: 5x Daily: 2xStep 1 Step 2 Step 1 Step 1 Step 2 Step 2