Lateral (Side) Neck Stretch
Simple Side Stretch for the neck. Instructions Begin this stretch standing straight with feet shoulder width apart. One arm should be bent, with the palm of your hand resting on the side of your head. Bend your neck carefully and slowly toward your shoulder, pushing very slightly with your hand. When you feel the stretch […]
Neck Stretch to the Side
This stretch focuses on relieving the tension in your neck and shoulders. Instructions Begin in a standing position with your feet together and arms at your sides. Bring your left ear down towards your left shoulder and hold. Bring head back up to center. Alternate sides by bringing your right ear down towards your right […]
Dumbbell Shoulder Shrugs
This exercise focuses on working your shoulders/neck (upper trapezius). Instructions Start by standing with your feet shoulder width apart and your knees slightly bent. The dumbbells should be held at your side with your palms facing in. Exhale and lift your shoulders straight up in a slow motion, keeping your arms straight. Hold for 2-3 […]
Upright Row with Band
The upright row targets the front and side (anterior and lateral) as well as synergists such and the trapezius. When using an exercise band you can increase or decrease the challenge of the exercise by changing the strength of the band. Instructions 1 Start with feet shoulder width apart with band securely under both feet. […]
Shoulder Stretch
Shoulder Stretch Instructions 1 Grab your elbow with the opposite hand and pull across your body. Hold for 15-30s.
Pitcher’s Stretch
This is a good stretch for any sport involving overhand motion, ie. pitching, tennis, etc. Bring your arm across your body like a follow throw after throwing a ball. Then, place your other arm over top and hold. Recommended Reps: Hold for 10-15 seconds and repeat 2 or more times.