Strengthening Exercises

 
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1. Chin Tuck

  • Lay flat on back

  • Tuck chin in and hold for 10 seconds

  • Repeat 6-10 times

 
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2. Seated Chin Tuck

  • While sitting or standing, Place finger tips on  chin and gently guide chin back, so neck is straight/vertical

  • Hold for 8-10 seconds

  • Repeat 6-10 times

 
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3. Seated Chin Tuck

  • Sitting up tall, place fist under chin

  • Push chin into fist while holding  fist against chin

  • Hold for 10 seconds x 5-6 reps

 
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4. Seated Shoulder Blade Squeezes

  • Sit up with Neutral Posture

  • Squeeze shoulder blades together

  • Hold 10 seconds

  • Repeat 8-10 times throughout day

 
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5. Scapular Squeezes

  • Lay on your stomach

  • Place a small rolled towel under forehead for comfort

  • Squeeze shoulder blades together to raise shoulders and arms off mat

  • Hold for 5-10 seconds, repeat 10 times