This document provides stretching exercises for the neck, trunk, and lumbar spine. It describes benefits of stretching such as improved range of motion, increased power, and reduced fatigue. Exercises included are neck flexion, extension, rotation, and lateral flexion stretches. For the trunk and lumbar spine, exercises described are supine twists, spiderman stretches with rotation, tick tock trunk rotations, thoracic extension over a foam roller, and single knee to chest stretches. The routines can be performed daily to relieve pain and tension.

1. STRETCHING EXERCISES FOR YOUR NECK, TRUNK AND LUMBAR
SPINE
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2. Stretching
Stretching is a form of physical exercise in which a specific muscle or
tendon (or muscle group) is deliberately flexed or stretched in order to
improve the muscle's felt elasticity and achieve comfortable muscle tone.
The result is a feeling of increased muscle control, flexibility, and range of
motion.
Stretching is something that we should all do daily, and it's never too late to
start.
There are many important benefits to be had, including:
• Improved range of motion
• Increased power
• Can help prevent latent trigger points from becoming active
• Diminished post-treatment soreness
• Reduced fatigue

3. Stretching Exercises for Your Neck:
Flexion Stretch: (Chin to Chest
Chin to chest)
Begin each exercise with your neck in midline position. Your
head should be centered and not tilted forward, back, or to the
side. You can do this exercise while either lying flat on your
back or sitting up.
1. Gently bend your head forward while bringing your chin
toward your chest.
2. Stop when a stretch is felt in the back of your neck.
3. Hold position for 20 seconds.
4. Return to starting position.
5. Repeat this four more times for a total of five repetitions.
Be sure to stop if you feel worsening pain in your neck as you are stretching.

4. Extension Stretch: (Eyes to Sky
Eyes to sky)
Cervical extension involves looking up, and it can help relieve
tension in your neck. Extension of your cervical spine may
also be useful to help relieve pain from bulging discs in your
neck.
Begin each exercise with your neck in midline position. Your
head should be centered and not tilted forward, back, or to the
side. You can do this exercise while either lying flat on your
back or sitting up.
1. Gently bend your head backward so that your eyes are
looking up to the "sky."
2. Stop when a stretch is felt in the front of your neck.
3. Hold position for 20 seconds.
4. Return to starting position.
5. Repeat this four more times.

5. Rotation: (Side to Side
side to side)
Begin each exercise with your neck in midline position. Your head
should be centered and not tilted forward, back, or to the side. You
can do this exercise while either lying flat on your back or sitting up.
1. Gently turn your head to the left, looking over your left shoulder.
2. Stop when a stretch is felt in the right side of your neck.
3. Hold position for 20 seconds.
4. Return to starting position.
5. Repeat above stretch four times.
6. Gently turn your head to the right, looking over your right
shoulder.
7. Stop when a stretch is felt in the left side of your neck.
8. Hold position for 20 seconds.
9. Return to starting position.
10. Repeat above stretch four more times.
If either rotation direction causes pain, stop and check in with your
PT.

6. Lateral Flexion: (Ear to Shoulder
ear to shoulder)
Begin each exercise with your neck in midline position. Your head should be
centered and not tilted forward, back, or to the side. You can do this exercise
while either lying flat on your back or sitting up.
1. Gently bend your neck in attempts to touch your left ear to your shoulder.
2. Stop when a stretch is felt in the right side of your neck.
3. Hold position for 20 seconds.
4. Return to starting position.
5. Repeat above stretch four more times.
6. Gently bend your neck in attempts to touch your right ear to your shoulder.
7. Stop when a stretch is felt in the left side of your neck.
8. Hold position for 20 seconds.
9. Return to starting position.
10. Repeat above stretch four more times.
This exercise program can be performed daily to help relieve neck pain and
tension.

7. Supine Twist
1. Begin by lying on your back with both knees
bent. Cross your right leg over your left leg and
open your arms out to a T, letting your legs fall
to the left. Feel the stretch along your right lower
back and mid back.
2. Hold for 45 seconds on each side. Complete 2-3
sets depending on your mobility deficits.
Stretching Exercises for Your Trunk and lumber:

8. Spiderman Stretch with Rotation
1. Lunge forward with your right leg.
2. Keep your right hand on the inside of your right
foot.
3. Gently rotate open to the left.
4. Replace your right hand with your left hand and
rotate open to the right.
5. Modification as needed: keep your back knee on
the ground for improved balance or mobility
deficits.

9. Tick Tock Trunk Rotations:
Phase 1
1. Begin with your club behind your back and arms resting on
the club in a T position.
2. Gently bend side-to-side, moving through your middle and
lower back.
Phase 2
1. Keeping your hands resting on the club, rotate through your
trunk.
2. Keep your hips facing forward and shoulders aligned.
Phase 3
1. Hinge forward at the hips, keeping your chest up (but not
over-strained).
2. Rotate through your trunk.
3. Complete this exercise 10 times in each direction.

10. Thoracic Extension over Foam Roller.
Phase 1.
1. Lie on your back with your hips on the ground.
2. Place your hands behind your head and gently bend
backward, allowing your head and neck to rest in your
hands.
3. You may hear some snaps, crackles, and pops.
Phase 2
1. Complete the above extension and gently rotate open to
the right, then to the left.
1. Complete 10 extensions/rotations at 3 different levels of
the thoracic spine.

11. Single Knee to Chest
The single knee to chest is a very simple and gentle stretch for
your glutes. It can also be easily modified by pulling on your
knee with more or less force.
Try it:
1. Lie flat on your back with your knees bent and the soles of
your feet flat on the floor.
2. Raise one knee so that you can grasp your leg just below
your knees and interlock your fingers.
3. Gently pull your knee toward your body until you feel a
sufficient stretch.
4. Try to relax your legs, hips and lower back as you perform
the motion.
5. Hold for 30 seconds.
6. Release and repeat on the other leg.
7. Repeat the exercise 2 times on each leg.