The TuneUp Program

It's important that these exercises be taken in the proper context, they are listed here purely for reference, you'll be guided to them throughout the program or by me directly, either through the forum or via an online consultation. Don't work through them without any supervision.

Neck Rotator Stretch

• Turn to your left to look over your left shoulder as far as you can.
• Don’t push this one too hard and only hold it for 10 to 15 seconds initially.
• Repeat on the right side and then again on both sides gradually increasing the length and degree of the stretch with each one

Splenius Capitis Stretch

• Sit and turn to face your right knee.
• Bring your right hand behind your head and pull it further towards your right knee.
• Relax and hold it for a minute or so before stretching the other side.

Lateral Neck Flexors Stretch

• Bring your right hand to the left side of your head.
• Pull your head to the right so that your right ear is coming toward your right shoulder.

Neck extensors Stretch

• Bring both hands behind your head and pull your head forward.
• Don’t overstretch.

Chin Tucks

• Stand with your shoulders relaxed and your head up.
• Look straight ahead and stick your neck out in front as far as it will go, stretching the back of your neck.
• Still looking ahead bring your head back as far as it will go.
• This is a strengthening exercise as much as a stretch so you need to repeat these two movements at least ten times.
• Increase the number of repetitions as you build strength.

sue's thoracic stretch