Written by:
EMMA NIENABER PT, DPT, ATC
Emma can be reached at emma@apexptwellness.com.
Neck Stretches
1) Side tilt – Begin by sitting up straight. Bring one ear to your shoulder and hold. You should feel a stretch on the opposite side of your neck. Make sure to repeat on both sides!
2) Chin to chest – Again, make sure you are sitting up straight. Gently bring your chin to your chest and feel a stretch on the back side of your neck.
Chest and Shoulder Stretches
1) Butterfly – Interlock your fingers behind your head without pulling or creating tension in your neck. Open up your elbows as wide as you can. You should be able to feel this stretch in the front side of your shoulders and across your chest.
2) Arm Hug – Cross one of your arms over your body and gently pull it closer to your chest with the other arm. You will feel a stretch across the backside of your shoulder. Repeat on both sides!
Upper Back Stretch
1) Big Reach – With your arms straight out in front of you, reach as far as you can creating a slightly rounded upper back. Again, you will feel a stretch across the back sides of your shoulders and through your upper back
Hip Stretch
1) Piriformis stretch – Cross one leg over so your ankle is on top of your knee. Sitting up straight, gently lean forward and feel the stretch in your buttock region. Don’t forget the other side!
Ankle Stretch
Ankle Pumps – Point and flex your toes back and forth. This helps with blood flow to your legs when you have been sitting for a while.
Note: These stretches are not meant to cause or worsen any symptoms you may be experiencing or create pain. If they do cause/worsen any symptoms or create pain, seek professional consultation.
Stretches should only be done by a passenger as to not distract the driver and ensure safety of self and others.
We are a private practice outpatient physical therapy clinic offer high quality care with a personal touch. We believe that every patient should receive the quality care needed to help them prevent or rehabilitate their injuries or illnesses.
