396 Cervical – Axial Extension (Chin Tucks)

  1. Place your pointer finger on your chin
  2. Guide your head back with your finger, tucking your chin down and towards your neckDo 2 sets of 3 reps
  3. Do 2 sets of 3 reps

357 Cervical Flexion Stretch

  1. Place your hand on top of your head
  2. Using your hand for assistance, bring your chin down and towards your chest. Hold for 4 seconds.
  3. Do 2 sets of 3 reps.

362 Cervical Sidebend Stretch – Left

  1. Place your left hand on the right side of your head, reaching over the top of your head
  2. Gently pull your left ear towards your left shoulder
  3. Hold for 4 seconds
  4. Do 2 sets of 3 reps.

363 Cervical Sidebend Stretch – Right

  1. Place your right hand on the left side of your head, reaching over the top of your head
  2. Gently pull your right ear towards your right shoulder
  3. Hold for 4 seconds
  4. Do 2 sets of 3 reps.

372 Cervical – Extension – Isometric

  1. Place your hands behind your head, interlocking the fingers
  2. Push your head back against your hands
  3. Make sure your hands and head do not move.
  4. Hold for 4 seconds
  5. Do 2 sets of 3 reps

375 Cervical – Flexion – Isometric

  1. Place your hand on your forehead
  2. Attempt to bring your chin towards your chest while resisting all motion with your hand
  3. Hold for 4 seconds
  4. Do 2 sets of 3 reps.

384 Cervical – Sidebend – Left – Isometric

  1. Place your left hand on the left side of your head
  2. Attempt to bring your left ear towards your left shoulder while resisting all motion with your left hand
  3. Hold for 4 seconds
  4. Do 2 sets of 3 reps

387 Cervical – Sidebar – Right – Isometric

  1. Place your right hand on the right side of your head
  2. Attempt to bring your right ear towards your right shoulder while resisting all motion with your right hand
  3. Hold for 4 seconds
  4. Do 2 sets of 3 reps

366 Doorway Stretch – External Rotation – 0 degrees

  1. Stand in a doorway and place your arms on the outside of the doorway, keeping your elbows at your side
  2. Slowly lean into the doorway while keeping your arms still
  3. Feel a stretch in the front of your chest
  4. Hold for 4 seconds
  5. Do 2 sets of 3 reps

367 Doorway Stretch – External Rotation – 90 degrees

  1. Stand in a doorway and place your arms on the outside of the doorway with your arms above your head, bent at a 90-degree angle
  2. Slowly lean into the doorway, keeping your elbows bent
  3. Feel a stretch in the front of your chest
  4. Hold for 4 seconds
  5. Do 2 sets of 3 reps

368 Posterior Capsule Stretch

  1. Bring your left hand across your chest towards your opposite shoulder
  2. Place your right hand on the back of your left elbow
  3. Slowly bring your left arm across your chest, using the right hand for assistance.
  4. Hold for 4 seconds
  5. Repeat on the right side
  6. Do 2 sets of 3 reps with both arms

400 Shoulder Shrugs – Standing

  1. Stand on a level surface with your arms at your side
  2. Raise your shoulders towards your ears, keeping your arms straight
  3. Do 2 sets of 3 reps

399 Shoulder Rows – Resistance

  1. Tie one end of the resistance band around a doorknob, with the door closed
  2. Gripping the other end of the resistance band, extend your arms back with the elbows bent
  3. Squeeze your shoulder blades together while pulling back
  4. Do 2 sets of 3 reps

439 Extension – Standing – Resistance Band

  1. Tie the middle of the resistance band around a doorknob, with the door closed
  2. Gripping each end of the resistance band, extend your arms back while squeezing your shoulder blades together and keeping your arms straight
  3. Do 2 sets of 3 reps

391 Shoulder Abduction – Resistance Band

  1. Step on one end of the resistance band
  2. Wrap the other end of the resistance band around the hand of the involved arm
  3. Raise your arm straight out to the side, parallel to the ground
  4. Do 2 sets of 3 reps

396 Shoulder Flexion – Resistance Band

  1. Step on one end of the resistance band
  2. Wrap the other end of the resistance band around the hand of your involved arm
  3. Raise your arm straight up in front, parallel to the ground
  4. Do 2 sets of 3 reps