neck pain, treatment for neck pain, massage for neck, chiropractic for neck

SuboccipitalsSuboccipitals

Sitting tall, slightly tuck chin into neck.
Elongate neck by visualizing a string pulling back of head up to ceiling as you use finger tips to gently guide motion.
Freq 3x a week
Reps: 2x
Hold: 15 sec

Levato – Self Traction ChairLevator - Self Traction Chair

Sitting tall, grasp back edge of the char with hand of the side to be stretched.
Turn heas to opposite side and flex head forward (‘nose toward elbow’).
Let body lean to feel a stretch in the back and side of the lower neck.
Freq: 3x a week
Reps: 2x
Hold: 15 sec

Active TrapsActive Traps

Seated, turn head to one side and tip ear to the opposite shoulder.
Rest hand on side of head, do not pull on head.
With opposite hand, slowly alternate shrugging with reaching for the floor.
Freq: 3x a week
Reps: 2x
Hold: 15 sec

Posterior ScalenesPosterior Scalenes

Sitting tall, keep shoulders back and down.
Bend head slightly forward then tip ear sideways toward the shoulder to feel a stretch in the side of the neck.
Freq: 3x a week
Reps: 2x
Hold: 15 sec

Anterior ScalenesAnterior Scalenes

Sitting tall, turn head 45 degrees to one side.
Leeping head turned, lift chin up to the sky as if to be ‘star gazing’ to feel a stretch in the front and side of the neck.
Freq: 3x a week
Reps: 2x
Hold: 15 sec

C/S ROM Lat BendingCS ROM - Lat Bending

Sitting tall with shoulders relaxed down and back .
Tip head straight sidewars, ear to shoulder, as far as comfortable.
Freq: 3x a week
Reps: 2x
Hold: 15 sec

‘Brugger’ Postural Relief PositionBrugger Postural Relief Position

Sitting at edge of chair, feet and knees wider than pelvic width and rotated slightly outward.
Maintaining a chin tuck, raise chest up, allowing spine to relax into a gentle arch.
Relax shoulders and rotate arms/ hands so that thumbs point backward.
Hold, breathe, relese and repeat throughout the day.
Sets: 2
Reps: 4x
Hold: 4-10 sec
Rest: 30 sec
Freq: 3x a week

Mid Back Mob. Extension – WallMid Back Mob. Extension - Wall

Sitting with legs apart, hands by head resting on wall.
Let mid back sag through shoulder blades towards wall.
Sets: 2
Reps: 4x
Hold: 4-10 sec
Rest: 30 sec
Freq: 3 x a week

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