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Upper Extremity and Neck Flexibility Program

The upper extremity and neck flexibility program is a series of stretching exercises prescribed by your physician for your medical condition. The purpose of this flexibility program is to stretch (lengthen) the muscles in the upper body that are tight (shortened). Having a flexible upper body is desirable. It allows the muscles and joints to work more efficiently and decreases the frequency of muscle strains and tendon injuries. Each flexibility exercise in this program should be performed once a day, every day. Should your doctor prescribe a strengthening program in addition to the flexibility program, we suggest that you stretch before and after you complete the strengthening exercise. If you incorporate these exercises into a fitness program, stretch after your exercise, rather than before. If you have time, you may stretch both before and after exercise. Each exercise should be performed in a slow, sustained, steady manner until you experience a stretching or "pulling" sensation in the muscle. When you experience the pulling sensation, the stretch exercise begins. Hold the stretch for 20 seconds, maintaining the "pulling" sensation for the entire 20 seconds. Relax for 15 seconds, and repeat 2 more times.These exercises should not cause or increase pain. If you experience any pain, decrease the amount of stretch you are applying to the muscle. Should the exercise still cause pain, discontinue the exercise and call your physician.

Examples of exercises:

  • Scaleni Stretch
  • Upper Trapezius Stretch
  • Sternocleidomastoid Stretch
  • Axial Extension
  • Shoulder Shrugs
  • Shoulder Circles
  • Protraction/Retraction
  • Neck Half-Circles
  • Scapular Stretches
  • Forearm Stretch
  • Pectoralis Stretch
  • Anterior Deltoid Stretch
  • Codman (Pendulum) Exercises
  • Towel Stretch

Please discuss the details of each exercise during your appointment with our doctors and/or therapists when you come to Wellness Plus Clinic.



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