NECK AND SHOULDERS


Shoulder Shrug

1. Sit or stand with good posture.

2. Shrug your shoulders up towards your ears. Go as high as you can. Take this movement nice and slowly, especially if you have neck pain or problems.

3. Hold for 8 seconds.

4. Let your shoulders drop down, then squeeze your shoulders down towards the floor.
Repeat 3 times. Perform three times a day.

Notes:

Keep breathing normally while you stretch. Do not hold your breath. Stretch gently and slowly. You should be able to feel a stretching sensation but it should not hurt. If a stretch becomes painful, stop immediately and seek advice from your doctor.

Upper Trap

1. Begin bent forward at the waist in a doorway.

2. Position a single lacrosse ball in the fleshy area between the neck and shoulder.

3. Take your time and find that tender spot, and relax into that position or rest on those areas until pain diminishes. It will feel great!

Do the set for 2 minutes (find 2-3 spots and hold each for 30-60 seconds).

Notes:

Avoid any numbness or tingling as well as be careful not the bruise the tissue from extended pressure on one area.

Trapezius Release

1. Start by standing against a wall, feet flat on the floor and spine straight.

2. Take a myofascial release ball and place it against your trapezius muscle.

3. Lightly lean against the wall, putting pressure on the muscle.

4.Find a tight spot and hold pressure on it for 30 seconds to two minutes.

Notes:

This myofascial release exercise is great for court reporters. Forward head carriage can cause an imbalance in the neck and shoulder muscles, notably the upper trapezius. This can contribute to headaches and tight shoulders.


HAND AND WRIST


Thumb Touch

1. Hold your hand out in front of you, with your wrist straight.

2. Gently touch your thumb to each of your four fingertips, one at a time, making the shape of an "O."

3. Hold each stretch for 30 to 60 seconds.

4. Repeat at least four times on each hand.

Finger Lift

1. Place your hand flat, palm down, on a table or other surface.

2. Gently lift one finger at a time off of the table and then lower it.

3. You can also lift all your fingers and thumb at once, and then lower.

4. Repeat 8 to 12 times on each hand.

Hand and Finger Stretch

1. Make a gentle fist, wrapping your thumb across your fingers.

2. Hold for 30 to 60 seconds. Release and spread your fingers wide.

3. Repeat with both hands at least four times.

Thumb Extension

1. Put your hand flat on a table. Wrap a rubber band around your hand at the base of your finger joints.

2. Gently move your thumb away from your fingers as far as you can.

3. Hold for 30 to 60 seconds and release.

4. Repeat 10 to 15 times with both hands.

 

Thumb Flex

1. Start with your hand out in front of you, palm up.

2. Extend your thumb away from your other fingers as far as you can. Then bend your thumb across your palm so it touches the base of your small finger.

3. Hold for 30 to 60 seconds.

4. Repeat at least four times with both thumbs

Exercise Tip

If your hands and fingers feel painful and stiff, try warming them up before you exercise. This can make it easier to move and stretch. Use a heating pad or soak them in warm water for about five to 10 minutes. Or, for a deeper warmth, rub some oil on your hands, put on a pair of rubber gloves, and then soak them in warm water for a few minutes.


RESISTANCE BAND EXERCISES


Bicep Curl

More in depth instructions how to do it or maybe the benefits of them.

Reverse Chest Fly

More in depth instructions how to do it or maybe the benefits of them.

Abdominal Press

More in depth instructions how to do it or maybe the benefits of them.

Seated Chest Press

More in depth instructions how to do it or maybe the benefits of them.

Seated Lateral Press

More in depth instructions how to do it or maybe the benefits of them.

Seated Leg Press

More in depth instructions how to do it or maybe the benefits of them.

Seated Leg Press

More in depth instructions how to do it or maybe the benefits of them.

Shoulder Squeeze

More in depth instructions how to do it or maybe the benefits of them.

Lateral Raise

More in depth instructions how to do it or maybe the benefits of them.

Chest Fly

More in depth instructions how to do it or maybe the benefits of them.

Side Shoulder Raise

More in depth instructions how to do it or maybe the benefits of them.

Squat

More in depth instructions how to do it or maybe the benefits of them.

Stretching

More in depth instructions how to do it or maybe the benefits of them.

Stretching

More in depth instructions how to do it or maybe the benefits of them.

Tricep Kickback

More in depth instructions how to do it or maybe the benefits of them.