Upper Back and Neck  

1. Laterally tilt the neck the neck sideways pulling your ear towards your shoulder. Bend the neck forward, or backwards, to maximize the stretch. 

2. Pin and Stretch: 

-Press into the scalene muscle just above the collarbone, tilt the head over to the side, feel the muscles stretch and deepen your pressure as the stretch intensifies. 

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1: Tilt head as far forwards as you can, tuck the chin into the chest. Feel the stretch at the top of the neck, tilt from side to side to isolate right vs left. 

2. Lacrosse ball: 

- Laying flat on the ground, couch, or bed; hold the lacrosse ball in your hand and place under the base of the skull. Nod "Yes" and shake "No" in order to roll out the muscles. 

1. Place the arm against the wall, or into a door frame at or just below shoulder height. Rotate the torso away from the arm to feel the stretch in the front of the chest. 

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1. Tilt the head forward and over towards the opposite armpit, add some extra pressure to the stretch with the opposite side hand. 

2. Lacrosse Ball: 

-Place the ball on the backside of the top of the shoulder blade, press into the wall to tolerance, then look down and towards the opposite armpit. 

1. Bring arm across the front of your chest, grab elbow with your opposite hand and add some more tension to the stretch. Feel the stretch on the inside of the shoulder blade. 

2. Lacrosse Ball: 

- Place a lacrosse ball inside the shoulder blade while standing against the wall. 

- Locate the tight and tender muscle. 

- Bring the arm across the chest like the above exercise, complete 10-15 repetitions. 

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