432 Neck HNP pain advanced set 2

This set of exercises is focused on strengthening the muscles of your upper back and improving upright posture. Exercises, such as thoracic extension holds, improve posture. Improving upright positioning reduces compression of your cervical spine caused by slouching or poor posture.

Bilateral external rotation with band: 2 sets x 10 reps

Bilateral horizontal abduction with band: 2 sets x 10 reps

Diagonals with band: 10 reps per side

Sidelying bow and arrow: 2 sets x 15 second holds per side

Lumbar lockdown thoracic rotation: 5 reps x 3 second holds per side

Median nerve floss: 10 reps per side

Seated thoracic extension: 10 reps with 3 second holds

Corner pec stretch: 2 sets x 20 seconds