Medical Library

Disclaimer: The exercises here are for educational purposes only and before you try any of them, consult with your therapist or doctor.

Movements of the Month

The Upper Trapezius Stretch

Stand up tall and drape a large hand towel or bath towel over your shoulder. Grab each end of the towel with your opposite hand as demonstrated here. Now gently and slowly move your ear toward your opposite shoulder until a stretch is felt in the upper trapezius. Hold this position for 15 to 30 seconds and repeat it 2-3 times as needed.

The Levator Scapula Stretch

Using the towel, you want to wrap it around your neck like a scarf. Cross the towel over as demonstrated here. Move your nose down in the direction of your hip and pull the towel across your head to deepen the stretch. Hold this position for 15 to 30 seconds and repeat it 2-3 times as needed.

The Scalenes and SCM (Sternocleidomastoid) Stretch

You’re going to drape the towel over the shoulder on the side you want to stretch. This time you are going to side bend away and slowly and gently look back over your opposite shoulder. You should feel a stretch in the frontside of your neck. Hold this position for 15 to 30 seconds and repeat it 2-3 times as needed.

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