autostretching0038

THE SHOULDER 13.

Your difficulty is:

Tight Muscle:

Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notes:

Normal Mobility:

Touching your chin to your chest and your ear to your shoulder, without raising the opposite shoulder.

Muscle that moves shoulder blade:

1 levator scapulae.

Chair, stool etc. where hand can grip under seat.

Sit with back straight, head held high. Bow head forward and tum it to the left to limit. Grip crown of head with left hand, to stabilize head and neck. Grip chair seat with right hand, behind right hip.

1.    Lean upper body to the left and slightly forward so that muscle from right side of neck down to shoulder blade is tensed.

2.    Hołd steady and tighten muscles as if to raise right shoulder; hołd for 5 seconds.

3.    Relax and lean upper body further to the left and forward, to limit -maybe a little bit morę.

4.    Repeat until you feel you can stretch no further and muscles feel tight. Hołd this finał stretch from 15 seconds to a minutę or morę.

1.    Retain head position; release right hand grip.

2.    Bow head forward and tum to the left; resist with left hand on tempie.

3.    Push right shoulder and arm down and back to limit without bending body to the right.

4.    Hołd position a few seconds.

*    Head and neck cramped.

*    Head not bent far enough to side.

*    Head not bowed far enough forward.

*    Right hand grip loose or too far forward.

*    Back not straight.

1.    This is one of the most important stretches!

2.    If this exercise gives you pain, or you feel numb afterwards, then let your therapist check that you’re doing it right.

You should nearly be able to touch your ear to your shoulder with chin touching chest and neither shoulder raised.

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