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Stretching/relaxation Trap/levator SCM/ scalenes 1
Trap/Levator Home Stretch Be in a seated position hold onto the bottom of the chair or a weight to keep the shoulder from rising up Tuck the chin as if making a “double chin” Flex the neck forward Over pressure with hand opposite to the side you are stretching 2
3 1 To stretch the right side: 1)	Put your left ear towards the left shoulder and look down and to the left As if looking into a shirt pocket, overpressure with the left hand on head Hold for 30 secodns 2)	Left ear to left shoulder, look down and to the right pocket and over pressure into that position Hold for 30 seconds 2
SCM/Scalene Home Stretch Hold onto the bottom of chair To stretch the right side: Look towards the left side and up towards the sky (should be an oblique angle backwards) Overpressure and hold for 30 seconds 4
SCM/Scalene Home Stretch 5 You should feel a nice stretch in the front of the neck

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Cervical Spine Stretching

  • 2. Trap/Levator Home Stretch Be in a seated position hold onto the bottom of the chair or a weight to keep the shoulder from rising up Tuck the chin as if making a “double chin” Flex the neck forward Over pressure with hand opposite to the side you are stretching 2
  • 3. 3 1 To stretch the right side: 1) Put your left ear towards the left shoulder and look down and to the left As if looking into a shirt pocket, overpressure with the left hand on head Hold for 30 secodns 2) Left ear to left shoulder, look down and to the right pocket and over pressure into that position Hold for 30 seconds 2
  • 4. SCM/Scalene Home Stretch Hold onto the bottom of chair To stretch the right side: Look towards the left side and up towards the sky (should be an oblique angle backwards) Overpressure and hold for 30 seconds 4
  • 5. SCM/Scalene Home Stretch 5 You should feel a nice stretch in the front of the neck