412 Chronic Skeletal neck pain baseline set 2

This set of exercises is focused on range of motion, flexibility, and upright posture. Range of motion exercises help reduce joint stiffness and muscle tightness. Continued stretching of shortened muscles lessens stress on your neck.

Cervical rotation: 2 sets x 10 reps

Rows with band: 2 sets x 10 reps

Shoulder extension with band: 2 sets x 10 reps

Seated bow and arrow: 10 reps x 3 second holds per side

Seated thoracic extension: 10 reps with 3 second holds

Upper trap stretch: 2 sets with 20 second holds per side

Levator scap stretch: 2 x 20 seconds per side