Scalene Stretch

Sit straight up in a chair with your shoulders relaxed. Keep your gaze straight ahead at eye level and your chin pointed down slightly. Slowly bend your head to the right side. Hold this stretch for 30 seconds. Rest for 15 seconds and repeat the exercise two more times. Then repeat the entire series on the left side.

Upper Trapezius Stretch

Sit straight up in a chair with your shoulders relaxed. Bring your chin down toward your right collar bone as far as you can without rounding your upper back. Then turn your head slightly to the left. You should feel a pulling sensation in the left side of the neck. Hold this position for 30 seconds. Rest 15 seconds and repeat again twice on that side. Then perform the stretch on the opposite side three times.  

Sternocleidomastoid Stretch

Sit straight up in a chair with your shoulders relaxed. Turn your head to look behind you over your right shoulder. Keeping your head turned to the right, slowly tilt your head to look up at the ceiling. Hold this position for 30 seconds. Rest 15 seconds and try it again twice more. Then try the stretch three times on the opposite side.

Posterior Cervical Extension

1. Supine.

Lying flat on your back with both your knees bent to a comfortable position, tuck your chin down toward your chest and flatten the back of your neck down to the floor. Hold this position for 30 seconds. Relax for 15 seconds and try the exercise twice more.

2. Standing.

Use a 4 foot long, 1/2 inch diameter dowel rod (or use a broomstick) and grasp it at either end with both hands. The rod should be at the base of your neck on your shoulders. Pull forward very gently on the rod with your hands as you push your head straight back so as to try to make a double chin. Do not let the level of your chin change. Watch yourself in a mirror to verify that your head is going straight backward. Hold this position for 5 seconds. Rest for 5 seconds and repeat nine more times.

Shoulder Shrugs

Standing in front of a mirror, slowly lift both shoulders up toward your ears. Try to lift them as high as they will go. Repeat this exercise 10 times.

Burnaby Massage