- 5-20-20
- I also wanted to include this with some driving in the car recommendations
- Daily neck Movements/Warm Up Movements to reduce Pain
- 1) Self Myofascial Release Upper Trap/Levator VIDEO
- 3-4 spots hold each 30-60sec
- Option #2: Pillow case with ball in it between you and the wall
- 52.2) Seated Deep Neck Flexor Activation Update VIDEO
- 10 reps
- 3) Chin Tuck with Side Bending VIDEO
- Always go towards the tighter side first
- in and out 8-10x
- 46) Side Lying Thoracolumbar Rotation Stretch VIDEO
- Make sure head is supported with head on pillow
- 5-10x each side
- 73.2) Band Behind the Back Ext/IR Combo VIDEO
- band up high
- 10-20 reps with his one, light band and avoid over stretching
- From Day 1
- 55) Deep Neck Flexor with Thoracic Extension Seated and Foam Roll VIDEO
- Includes foam roll option
- 36.1) Supine Foam Roll Thoracic Extension VIDEO
- Smaller foam roll option
- 12.3) Standing Behind the Back Self Stretch VIDEO
- Can be done gently thorughout the day
- 55) Deep Neck Flexor with Thoracic Extension Seated and Foam Roll VIDEO
