UPPER BODY EXERCISES
Neck Massage Exercise
Place a pillow on a table in front of you. Perch on the edge of a chair. Lean forward and place your head on the pillow.
Then place your hands on the back of your neck with your fingertips in a clawing action. Use your fingertips to massage your neck.
Neck Sausage Exercise
For the left neck muscles, rest your head on a pillow and use your right hand. Place thumb under your left ear lobe by the edge of the jawline. Move the thumb around to find the sausage muscle near the edge of the jawline.
Push your thumb onto the neck muscle and push towards the floor. For advanced stretch; push your elbow down towards the floor with your left hand. This will increase the power of the massage. (Repeat for right side of neck)
Neck Side Stretch
Separate 1st and 2nd fingers from 3rd and 4th fingers. Place your hand so your ear goes between the separate fingers.
Slowly lower your arm, pulling your head to one side. Slowly rotate your head to your armpit, slowly.
Place your hand on the wall/doorway above ear height.
Slowly turn your body away from your arm.
Advanced Stretch: Step forward with the same leg (left arm stretch, left leg forward).
Place your hand back between your shoulders, pulling your elbow towards your head with the opposite hand.
Lean your elbow against the wall, lean in towards the wall.
Place hands just wider than your shoulders.
Step away from the edge.
Lower your body down using your legs till you feel a stretch.
Hold here for 5 breaths then rise using mainly legs.