STRETCHES TO RELIEVE MUSCLE TIGHTNESS

Upper Trapezius stretch

1. Sit up tall and tuck your hands underneath your thigh

2. Bring your left ear to your left shoulder, until you feel a mild to    moderate pain-free stretch in your right side neck and shoulder.
3. Progress: Keep your left ear to your left shoulder, and look down and into the right armpit
4. Hold for 10-20 seconds, and repeat on the other side

Levator Scapula stretch

1. Sit up tall and tuck your hands underneath your thigh
2. Bring your left ear to your left shoulder, and look down and into your left armpit
3. Hold for 10-20 seconds, and repeat on the other side

Foam Roller Thoracic Extension stretch

Stage 1

1. Lie on your back and place the foam roller down the length of your spine breathe normally and keep your back and neck relaxed
2. Lie for 5-10minutes. It should feel slightly uncomfortable but not painful

Stage 2

1. Lie on your back and place the foam roller across the back
2. Keep your hands by your side on the ground breathe normally, keeping your back and neck relaxed. Use a pillow if necessary
3. Hold for 30 seconds- 1 minute. It should feel slightly uncomfortable but not painful move the roller up or down a few centimetres and repeat along the length of your upper back

Stage 3

1. Repeat stage 2, and move the roller continually up and down the spine
2. Repeat stage 2, and raise your hands above your head and rest them on the ground

This advice should not cause or increase pain. Please contact your physioFIX physiotherapist if you have any questions regarding this information