neck pain: what you can do - My Doctor Online - Kaiser Permanente
neck pain: what you can do - My Doctor Online - Kaiser Permanente
neck pain: what you can do - My Doctor Online - Kaiser Permanente
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STEP 2: SHOULDER CLOCK<br />
• Start with <strong>you</strong>r arms relaxed at sides.<br />
• Raise shoulders toward <strong>you</strong>r ears.<br />
• Hold for 2 seconds.<br />
• Rotate shoulders back and <strong>do</strong>wn.<br />
• Hold for 2 seconds.<br />
• Slowly return to start position.<br />
STEP 3: SHOULDER BLADE SQUEEZE<br />
• Start with <strong>you</strong>r arms relaxed<br />
at <strong>you</strong>r sides.<br />
• Rotate <strong>you</strong>r arms outward, palms<br />
forward while gently squeezing<br />
<strong>you</strong>r shoulder blades.<br />
• Hold for 5 seconds.<br />
• Slowly return to start position.<br />
STEP 4: DROPPING YOUR CHIN<br />
• Gently drop <strong>you</strong>r chin<br />
• Think about lengthening the back<br />
of <strong>you</strong>r <strong>neck</strong> to become tall.<br />
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