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Yes, No, Maybe

Nod your head up and down (yes) twice, then shake your head side to side (no) twice, then shrug your shoulders twice. 

Repeat for 2-3 minutes. 

Perform 1 set. 

Perform this exercise 2 times per day. 


Chin Tuck

Lying on your back, tuck your chin while maintaining a neutral position of your neck as shown. Hold this position for 5 seconds and then gently relax. 

Repeat 25 times. 

Perform 1 set. 

Perform this exercise 2 times per day. 


Serratus Punch

Lie on your back and reach both arms towards the ceiling as shown. Shrug both shoulders forward toward the ceiling while your head rests against the pillow. 

Hold this position for 5 seconds. 

Repeat 25 times. 

Perform 1 set. 

Perform this exercise 2 times per day.


Prone Scapular Retraction

Lying on your stomach with your arms down by your sides, lift your hands off the mat and squeeze your shoulder blades together. Hold this position for 5 seconds. 

Repeat 25 times. 

Perform 1 set. 

Perform this exercise 2 times per day. 


Upper Trap Stretch

In a standing or seated position bring your ear toward your left shoulder as far as you comfortably can. From this position, place your left hand on your head and gently pull your ear further toward your left shoulder as shown. You should feel a stretch on the right side of your neck and the top of your right shoulder. 

Hold this position for 30 seconds. 

Repeat 3 times. 

Perform 1 set on each side. 

Perform this exercise 2 times per day. 


Levator Scap Stretch

In a standing or seated position turn your head slightly to the left and look down toward your left armpit. From this position, place your left hand on your head and gently pull your head further toward your left armpit. You should feel a stretch on the right side of your neck towards the back and the top of your right shoulder. 

Hold this position for 30 seconds. 

Repeat 3 times. 

Perform 1 set on each side. 

Perform this exercise 2 times per day. 


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