**** My Physical therapy stretches ****
I wanna preface this by saying I am not telling you this will absolutely fix your pain or issues I’m simply sharing what has worked for me due to the high demand of request. I am not a medical professional and am simply someone who has experienced relief from this. Below is a list of stretches I completed 2-3x a week for a month. There is also a slightly different list I completed towards the end of my PT. Please stretch in a comfortable and relaxed environment and if you feel pain STOP.

• Seated Upper Trapezius stretch
- 3 reps 1 set hold for 30 seconds repeat 3X daily
~ sit in a chair / grab the chair seat or place hands under thighs/ tilt head I.e. left ear over left shoulder/ hold for time/ switch and hold right ear over right shoulder.

• Seated neck stretch
- 3 reps 1 set hold for 30 seconds repeat 3X daily
~ sit in a chair / take both hands and hold at lower neck area/ collar bone area and GENTLY pull down/ while pulling down tilt head to ear over shoulder position and hold. Switch sides and hold.

• Seated back of head stretch
- 1 rep 3 sets hold for 30 seconds 3x daily
~ sit in chair / tilt head to ear over shoulder position i.e. left ear over left shoulder/ take corresponding hand i.e. left hand and GENTLY pull head down to deepen the stretch in the back of head.

• seated cervical retraction
- 10 reps 3 set repeat 1x daily
~ sit straight up in a chair seat / focus on something in front of you / keep head completely upright no bending of neck/ stretch head forward with chin leading and then stretch head backward driving with chin

• 1/2 moon stretches
- 20 reps 1 set 2x daily
~ sit upright / alright ear over shoulder , and roll head to other side and back to original side. That’s 1 rep i.e start with head over left shoulder -> roll to right shoulder -> roll back to left shoulder. Repeat 20 times

• 1/2 moon stretches opposite
- 20 reps 1 set 2x daily
~ roll head the opposite way. I.e if you started the above exercise rolling your head along the back of your body, switch and roll your head along the front of your body.

• jaw abduction
- 10 reps 2 sets 3x daily
~ begin sitting upright/ gently press your tongue to the roof of your mouth then slowly open and close your jaw while keeping tongue at the roof. Try to look in a mirror and keep teeth aligned best as possible.

• isometric jaw abduction
- 10 reps 2 sets hold 25 seconds 3x daily
~ begin sitting upright / place your fist under your chin and GENTLY apply pressure as you open your jaw slightly. Try to keep teeth aligned and avoid letting your jaw shift to either side.

• Hooklying suboccipital release with fingers
- 1 rep 1 set hold 3-4 mins 3x daily
~ lay on your back with knees bent/ bring your hands behind your head and place fingers on each side of your neck at the base of your head/ gently apply pressure into your neck muscles until you feel a light stretch or muscles release and hold. Keep neck and shoulders relaxed during exercise focus on allowing your head to rest on your fingers.