422 Neck HNP pain regression 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.

Cervical extension: 2 sets for 10 reps

Seated chin tuck: 10 reps with 3 sec holds

Seated bow and arrow stretch: 10 reps per side

Seated thoracic extension: 10 reps with 3 second holds

Rows with band: 2 sets x 10 reps

Shoulder extension with band: 2 sets x 10 reps

Corner pec stretch: 2 sets x 20 seconds