#1 – Ear to Shoulder Stretch
Begin in an upright sitting position, maintaining good alignment with your head, shoulders, and hips. Drop your head to one side, bringing your ear towards your shoulder. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side.
Ear to Shoulder Stretch
Start off with 1 set of 2 repetitions, holding for 20 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. Intensity is light. The purpose of this exercise is to improve your posture and loosen tight muscles in the neck area.
#2 – Chin to Chest
Begin in an upright sitting position, maintaining good alignment with your head, shoulders, and hips. Drop your head forward, lowering your chin towards your chest. Hold this position for 5 seconds. Return to the starting position and repeat the movement.
Chin to Chest
Start off with 1 set of 5 repetitions, holding for 5 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. Intensity is light. The purpose of this exercise is to improve your posture and stretch along the back of the neck.
#3 – Behind The Back Neck Stretch
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Join your hands behind your back, then pull your shoulders together as you lift your arms away from your body. Hold this position for 5 seconds. Relax and return back to the starting position. Repeat the movement.
Behind The Back Neck Stretch
Start off with 1 set of 5 repetitions, holding for 5 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. Intensity is light. The purpose of this exercise is to stretch the muscles around the shoulders.
#4 – Seated Front Body Openers
Begin in an upright sitting position on the front of a chair or bench, maintaining good alignment with your head, shoulders, and hips. Place both hands on the sides of the chair. Straighten both arms to lift your seat off the chair, then lift your hips as you arch your back. Hold this position for 5 seconds. Relax and lower your seat to the starting position. Repeat the movement.
Seated Front Body Openers
Start off with 1 set of 5 repetitions, holding for 5 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. Intensity is light. The purpose of this exercise is to help reverse the rounded shoulder position that dominates our movements throughout the day.
#5 – Screen Break
Take a break. Breaks allow the muscles in our body to recover.
#6 – Apply Ice/Heat
Apply ice or a hot compress to the sore area and repeat for 10 minutes at a time. A hot compress is best if you have muscle tightness and icing is best for inflammation. Alternating hot and cold is called contrast therapy. It increases blood flow to the area, thereby improving mobility.
