ELASTIC BAND EXTENSION BILATERAL
While holding an elastic band with both arms in front of you with your elbows straight, pull the band downwards and back towards your side.
Repeat 3 Times
Hold 10 Seconds
Complete 1 Set
Perform 3 Times a Week
SCALENE STRETCH
Place your hands overlapping on your breast bone. Next, tilt you head upwards and away from the affected side until a gentle stretch is felt along the front and side of your neck.
Repeat 3 Times
Hold 10 Seconds
Complete 1 Set
Perform 1 Times a Day
ELASTIC BAND RETRACTION
With an elastic band attached to your head, draw your head back into a chin tuck position as shown.
Repeat 3 Times
Hold 10 Seconds
Complete 1 Set
Perform 2 Times a Week
ISOMETRIC EXTERNAL ROTATION
Gently push your the back of your fist into a wall with your elbow bent.
Repeat 3 Times
Hold 10 Seconds
Complete 1 Set
Perform 3 Times a Week
WALL ANGELS
Stand with your back against a wall with arms raise to 90 degrees.
While making contact with your head, wrists, elbows and shoulders, slide your arms up and down the wall as shown.
Repeat 3 Times
Hold 10 Seconds
Complete 1 Set
Perform 3 Times a Week
