Face and Trunk Exercises

Face Stretch

Raise your eyebrows and open your eyes as wide as possible.  At the same time, open your mouth and breathe in deeply.  Breathe out long and slowly as you purse your lips and relax your eyes and brows.

Tall Stretch

a) Interlock fingers, palms up.  

b) Stretch arms above the head until they are straight.  

c) Do not arch the back.  

d) Relax and repeat.

Shoulder Exercises

Overhead Stretch 

a)     With arms extended overhead and palms together, stretch arms upward and slightly backwards.  

b) Relax and repeat.

Forward Stretch 

a) Interlace your fingers in front of you at shoulder height.  

b) Turn your palms outward as you extend your arms forward and feel a stretch. 

c) Relax and repeat.

Shoulder Roll

a) Roll the shoulders, raise them, pull them back, then drop them and relax.

b) Repeat in the opposite direction. 

Back Exercises

Backward Stretch 

With your arms relaxed at your side and using the relaxed breathing technique:

a) Shrug your shoulders, hold, relax. 

b) Pull your shoulder blades back, hold, relax.

c) Roll your shoulders forward, hold, relax.

Middle Back Release 

a) With your fingers interlaced behind your head, keep your elbows straight out to the side and your upper body in a well aligned position.  

b) Pull your shoulder blades together to create a feeling of tension through your upper back and shoulder blades.  

c) Relax and repeat.

Neck Exercises

Neck Rotation

a) Sit or stand with arms relaxed by your side.  

b) Look over one shoulder as far as possible

c) Do the same in the opposite direction.

Neck Side Bends

a) While sitting or standing, move your head to your right shoulder, trying to touch your shoulder with your ear (keep the shoulder down).  

b) Repeat on the left side.

Nose to Armpit

a) While sitting or standing, tip your head to one side (ear to shoulder) and drop that shoulder slightly, then move your head toward the opposite armpit.  

b) Repeat alternately to the other side.

Neck to Armpit

a) Sit or stand in a comfortable position. 

b) Roll your head slowly from side to front to side, keeping your back straight. 

c) If a particular position feels tight, stop and hold a stretch. 

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