BIG FIVE: Postural Stretching Exercises
These stretches are key to a healthy neck and upper back which is why they are frequently prescribed by Dr. Sutter. View the videos below to brush up on the proper form.
If you need more stretching and exercise instruction, schedule and appointment today for individual sessions in our new exercise space.
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AXIAL EXTENSION
1. Begin sitting or standing naturally.
2. Tuck your chin in and pull your head straight back.
3. Hold for 2 seconds.
4. 10 repetitions, 2 times a day.
SHOULDER ELEVATION & CIRCLES
1. Begin with shoulders relaxed.
2. Pinch shoulders upward toward ears and hold for 2 seconds then relax. Repeat 10 times.
3. Slowly rotate shoulder backwards in circles 10 repetitions, 2 times a day.
PECTORALIS
1. Stand in doorway with hips even with door jamb.
2. Place hands on door jamb parallel with shoulder level and let forearms rest on door jamb.
3. Move body forward to stretch upper chest.
4. Hold 10 seconds, 2 times a day.
UPPER TRAPEZIUS, LEVATOR, SCALENE
1. Grasp arm at wrist, pull arm down and across the back.
2. Lean head to opposite shoulder.
3. Rotate head in varying angles as you continue leaning toward the shoulder.
4. Hold 10 seconds, 2 times a day.
RHOMBOID
1. Maintain good posture.
2. Extend arms in front.
3. Grasp wrist and gently pull arms forward, allow the chin to drop to the chest and the upper back to round.
4. Hold 10 seconds, 2 times a day.
5. Repeat grasping other wrist.
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