Neck

When doing any sort of mobility it is important to make sure your muscles are warm to prevent any further injuries and to get the most out of your mobility routine. 
 

When working through any uncomfortable areas it is important to breathe deeply into the belly. When trying to go deeper into a stretch it is important to synchronize the movements with an exhale. 

Neck Roll
Neck Roll

Laying flat on your back place a foam roller under your neck. Relax your neck and gently roll you neck from side to side.

Neck Pull
Neck Pull

While laying flat on your back, place both hands behind your head. Gently pull your neck forward until you feel a stretch in you neck and upper back. Hold for 30 seconds and repeat 3 times.

Neck Tilt
Neck Tilt

While seated at your desk, place on hand under your sit bones. While keeping back straight slowly lean to the opposite side. Bring your ear towards your shoulder. Hold for 30 seconds and repeat on other side.

Side Traction
Side Traction

While seated at your desk, place your left hand behind your back. While keeping back straight slowly lean to the opposite side. Bringing your ear towards your shoulder. Place right hand on your head and gently pull back. Begin resisting pressure. Hold for 30 seconds and repeat on other side.

Neck Traction
Neck Traction

While seated, place your left hand behind your back. While keeping back straight slowly lean to the opposite side. Bringing your ear towards your shoulder. Place right hand on your head and gently Pull towards the right. Begin resisting pressure.

Trap Traction
Trap Traction

With your hands behind your back, grasp your right wrist with your left hand and gently pull. Tilt your left ear to your left shoulder to get a deeper stretch.

Pec Pull
Pec Pull

Begin by lacing fingers together behind the back. Gently raise hands up behind the back. While you should feel this mostly in the pecs, the biceps should also feel the stretch. *This could be an alternative to the wall stretch. Moving the position of your arm on the wall; high, parallel and low down will change what muscles are stretched.