Upper Traps
· Start by sitting up right in your seat, balancing on your sits bones, and relaxing your shoulders down your back
· Side-Bend your Right ear towards your Right Shoulder keeping your chin slightly drawn inward
· Create some overpressure by placing your Right hand on your head and depressing your Left shoulder down.
· Hold each stretch for at least 30-45 seconds and perform on each side.
Sternocleidomastoidmastoid /SCM
· Start by sitting up right in your seat, balancing on your sits bones, and relaxing your shoulders down your back
· Side-Bend your Right ear towards your Right Shoulder keeping your chin neutral
· Create some overpressure by placing your Right hand on your head and depressing your Left shoulder down.
· Lightly start to look up towards the sky on the Left until you feel a comfortable stretch on the Left side.
· Hold each stretch for at least 30-45 seconds and perform on each side.
Levator Scapulae:
· Start by sitting up tall with shoulders relaxed. Grasp the bottom of the seat with your Right hand.
· Slightly turn your chin toward your left shoulder and lightly look down until a comfortable stretch is felt on the Right side of the neck. Hold that position for 30 seconds.
· Repeat on each side
Simple Neck Rotation
· Start by sitting up tall with balance on your sits bones and your shoulders relaxed down your back
· Try to keep your neck neutral by lightly drawing your chin in towards your chest
· Take an inhale breath and draw your chin over towards your Right shoulder
· Exhale and return back to the middle.
· Take another inhale breath and draw your chin over towards your Left Shoulder
· Exhale and return back to the middle
· Repeat these rotations to the Right and Left 5-8 times each, matching the breath to each movement while sitting up tall.
