Home Exercise Program

Created by Sneha Patel, PT DPT  Feb 8th, 2022 View videos at www.HEP.video

Total 3

SELF MASSAGE BALL - UPPER TRAP Duration 30 Seconds

Perform 1 Times a Day
Stand with your back towards a wall. Place a
lacrosse ball or tennis/racquetball on back of
your upper trap muscle as shown.

Lean into the ball to apply gentle pressure to

the tight areas. Do not roll over bony areas.

You can hold on one area or move your body

to roll the ball in small movements.

Video # VVJP2E332

UPPER TRAP STRETCH - HOLDING CHAIR Repeat 5 Times

AND HEAD Hold 30 Seconds
While sitting in a chair, hold the seat with one Complete 1 Set
hand and place your other hand on your head Perform 2 Times a Day
to assist in bending your head to the side as
shown.

Bend your head towards the opposite side of

the hand that is holding the chair seat. You
should feel a stretch to the side of your neck.

Video # VVQ9ZVGB4

LEVATOR SCAPULAE STRETCH - HOLDING Repeat 1 Time

CHAIR AND TOP OF HEAD Hold 30 Seconds
Grab the chair seat and then tilt your head to Complete 1 Set
the other side, then rotate to the side, then tip Perform 1 Times a Day
downward as in looking at your opposite
pocket.

Use your other hand and apply over pressure

by gentling pulling.

You should be looking towards your opposite

pocket of the target side.

Video # VV59WRWBG