Place your hand on your chin and slowly draw your head back into a chin tuck so that your ears line up with your shoulders. Hold for 5 seconds and repeat for a total of 5 times. Complete this 3 times per day.
Place your arm on the affected side behind your back and use your other hand to pull your head downward and towards the opposite side. You should be looking towards your opposite pocket of the target side. Hold for 5 seconds and repeat a total of 5 times. Complete 3 times per day.
Grasp your arm of the affected side and pull it gently towards the opposite side in front of your body. Next, tilt your head downward and to the side looking away from the affected side until a stretch is felt. Hold for 5 seconds and repeat a total of 5 times. Complete this 3 times per day.
Lie on your stomach with the involved arm hanging freely from the bed/mat. Letting the elbow bend, lift the elbow toward the ceiling. Keep the upper arm perpendicular to the body. Hold for 5 seconds, repeat for a total of 5 times and complete 3 times per day.
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. Hold for 5 seconds and repeat a total of 5 times. Complete 3 times per day.
Begin by retracting your head back into a chin tuck position. Next, move your head towards one side with the help of your hand for light over pressure. Hold for 5 seconds and repeat for a total of 5 times. Complete 3 times per day.
Stand with your heels up against a wall. Attempt to get your heels, buttock, shoulders and head to touch the wall at the same time. Hold for 5 seconds and repeat a total of 5 times. Complete this 3 times a day.
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