Neck Rehabilitation

Pec Minor Lacrosse Ball Mobilization

Take the lacrosse ball, place it in the front wall of your armpit and pull it in towards the center of your chest. With the ball securely compressing the pec muscle, lean against a door jam and slowly bring your arm as high as you can, then bring your arm as far back behind you as you can. Roll each side out for 1 to 2 minutes. Really focus on the areas where it feels the tightest.

Lat and Rotator Cuff Lacrosse Ball Mobilization

Take the lacrosse ball, place it on your shoulder blade and pin it against the wall. Starting with your arm flexed and your palm facing toward your shoulder, slowly bring your arm up above your head while turning your palm outward. Roll each side out for 1 to 2 minutes. Really focus on the areas where it feels the tightest.

Scalene Stretch

Starting from the seated position, keeping your shoulder blades down and back, place your right arm behind your back. From there gently lower your left ear toward your left shoulder. The stretch should be felt on the right side of your neck. From here you can apply a gentle over pressure by pulling the top of your head toward your left shoulder. Hold stretch for 20 seconds 3 times on each side.

Levator Scapula Stretch

Starting from the seated position, keeping your shoulder blades down and back, place your right arm behind your back. From there bring your chin down toward your left armpit. The stretch should be felt on the back right side of your neck. From here you can apply a gentle over pressure by pulling the crown of your head down toward your left armpit. Hold stretch for 20 seconds 3 times on each side.

Pec Stretch

This can be performed standing against a corner wall or in a doorway. Start with your arms up so your elbows are at shoulder height, from here, lay your forearms flat against the wall/doorframe. Then with one leg step forward (doesn’t matter which leg, this simply helps avoid over extending the lower back). The stretch should be felt between the front of the arm and the chest. Hold for 20 seconds 3 times.

Banded Pull Aparts

Start from a standing position, shoulders tucked down and back, from here hold the exercise band in front of you at shoulder height with tension on the band. From here pull the band apart making sure to keep your shoulders tucked down and back the entire time. Slowly return to the starting position and perform 3 sets of 15 repetitions.