These “Homework Stretches” are what we recommend to all of our patients at Rock Sports & Spine Therapy to do one time per day, every day. Each stretch will be held for ten seconds, then contract, or come up out of the stretch for two seconds. Then go further in the stretch and hold for another ten seconds. This will be repeated five times. Make sure you do both sides when stretching.

1) Upper Trapezius

2) Medial Scalene

3) Semispinailis Capitis

4) Serratus Anterior

5) Coracobrochialis

6) Supraspinatus

7) Teres Minor

8) Brachialis

9) Supinator & Pronator Teres