GOOD FOR:

  • Reducing muscle tension
  • Alleviating tension type headaches
  • Assisting with relaxation

Download PDF Here

Chin over Shoulder Stretch
  • Relax your shoulders and lengthen your neck.
  • Tuck your chin in by pulling your jaw backwards towards your spine.
  • Rotate your head sideways until you experience a stretch that is not causing too much discomfort.
  • Inhale and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Change sides and repeat stretch on other side.
  • Repeat stretch 3 – 4 times on each side.
  • Avoid doing if: This stretch aggravates or causes pain.
Chin to chest Stretch
  • Relax your shoulders and lengthen your neck upwards.
  • Tuck your chin in by pulling your jaw backwards towards your spine.
  • Roll your chin towards the top of your breastbone until you experience a stretch that is not causing too much
    discomfort.
  • Inhale and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Repeat stretch 3 – 4 times.
  • Avoid doing if: This stretch aggravates or causes pain.
Ear to Shoulder Stretch
  • Hold the side of your head with your one hand.
  • Place your other hand behind your back.
  • Pull your head gently towards your right shoulder until you experience a stretch that is not causing too much discomfort.
  • Inhale and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Change sides and repeat stretch on other side.
  • Repeat stretch 3 – 4 times on each side
  • Avoid doing if: This stretch aggravates or causes pain.

 

Arm across chest Stretch
  • Hold your outstretched arm with the opposite hand at the level of your elbow.
  • Gently pull your arm across your body whilst keeping your shoulders straight until you experience a stretch that is not causing too much discomfort.
  • Inhale and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Repeat stretch 3 – 4 times.
  • Change sides and repeat same stretch on other side.
  • Avoid doing if: This stretch aggravates or causes pain.

 

South Blade Stretch
  • Interlock your fingers in front of your chest.
  • Straighten your arms whilst pulling your shoulder blades apart until you experience a stretch that is not causing too much discomfort.
  • Inhale and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Repeat stretch 3 – 4 times.
  • Avoid doing if: This stretch aggravates or causes pain