Sweets, Stretches & Snips!

Upper Trapezius Stretch

1. Start in a seated position.
2. Place the hand on the symptomatic side under your chair.
3. Take your other hand and place it on your head.
4. Tilt your ear directly down towards your shoulder and hold this position.
5. You should feel a stretch down the side of your neck.

Levator Scap Stretch

1. Start in a seated position.
2. Place the hand of the side you want to stretch behind your back.
3. Take the opposite hand and pull your head forwards and to the opposite side at an angle, until you feel a stretch from the base of your skull down into your shoulder blade.
4. Hold this stretch.

Chin Tuck

1. Start in a seated position with your shoulders pulled back and down.
2. Look straight forward.
3. Tuck your chin in, as to resemble a double chin, hold this position.
4. Do not allow your head to move downwards.

Cervical Flexion

1. Sit up straight in a chair looking directly ahead.
2. Perform a chin tuck, keeping your gaze directly forward and your head in the same rotation.
3. Think about lengthening through the back of your neck.
4. Place your hands over the top of your head.
5. Maintaining a chin tuck, gently pull your head downwards.
6. You may feel a stretch at the very base of your skull.
7. Hold this position.

Trunk Rotation

1. Sit upright in a chair and rotate your body round to one side, using your arms on the back of the chair to pull yourself round further.
2. This should feel like a stretch through the torso.

If you have any questions or want to know more about how our team can support you and your family, please get in touch:

• deewhy@tensegrity.com.au
• 8593 4653