Journal of The Korean Society of Physical Medicine

eISSN 2287-7215 pISSN 1975-311X

Table. 3.

Table. 3.

Described Procedures for the Therapeutic Stretching Exercises

MuscleProcedures
Upper trapezius muscleGently hold your head while reaching behind your back with your other hand. Tilt your head until you feel a soft stretch. Wait five seconds.
Levator scapulae muscleHand on the same scapula. With another hand, stretch your head farther away. Wait five seconds.
Chest andbicepsbrachii muscleTwist your fingers from behind and squeeze the shoulder blades together. Slowly raise your arms. Wait five seconds.
Sternocleidomastoid muscleSit in your chair with your right hand under your right hip and lift your chin. Bring your left ear to your left shoulder and turn your head to the right. Raise your left hand on your forehead and stretch for 5 seconds.
Scalene musclesHold your back hand so that your arms are straight. Lean your head on one shoulder. Press and hold for 5 seconds to switch to another face.
Neck muscle 1Keeping the rest of your body straight and pushing your chin forward will increase your throat. Gently tense your neck muscles and wait five seconds. Turn your head to the center and lift your jaw up and push it back.
Neck muscle 2Pull your torso down when you pull your arm over your wrist and tilt your head slightly. Press and hold for 5 seconds to switch to another face.
Lying prone in extensionDepend on the stomach, the floor, and the elbow. Stay in this posture for about 5 seconds and make sure your waist is fully extended.
Press upLie on the stomach, on the floor. Lower your palm down your shoulder. Straighten your arms and lift the upper trunk up from the floor. Put your pelvis on the floor and let your back go back to the arch. Wait five seconds.
Side bendsLook straight and bend your shoulder toward your head. With your other hand, pull your right hand down. Press and hold for 5 seconds to switch to another face.
Backwards shoulder rollsWith circular motion, draw both shoulders back, down, forward, and up. The key is to do this exercise very slowly. Keep acting for 5 seconds.
Backwards bendingStand your feet up as shoulder width. Keep your knees as straight as possible. Put your hands firmly at the waist height. Wait five seconds.
J Korean Soc Phys Med 2019;14:29-40 https://doi.org/10.13066/kspm.2019.14.2.29
© 2019 J Korean Soc Phys Med