 |
 |
 |
 |
 |
 |
|
Neck Stretches Compare the range of motion on the left and right - aim for symmetry. Hold stretches for 30 seconds and repeat 1-5 times on each side.
|
||
|
Trapezius Sit or stand up tall, with good posture. Tip ear toward shoulder, keeping chin slightly tucked (not pointing toward ceiling). |
 |
|
|
Clasp hands behind the back and shrug shoulders downward. Tilt ear toward shoulder as above. Repeat on the other side.
|
 |
|
|
Levator Scapulae Sit or stand up tall with good posture. Turn the face 30-40 degrees and tilt the head downward. Ensure that the neck maintains a smooth "C-shaped curve". Repeat on the other side. |
 |
|
|
Sternoleidomastoid/Scalenes With tall posture, stretch one ear toward the ceiling. Keep the neck long, and try not to tip your head back. Repeat on the other side. |
 |
|