Stretch Upper Trapezius Muscle High Side
Exercise Steps
Step 1: SETUP POSITION
ID: STEP_1_SETUP_POSITION
Description:
Sit upright or stand tall Feet flat, hip-width apart Shoulders relaxed and level Head neutral, looking straight ahead Arms at sides, take deep breath
Time: 20.0%
Step 2: RIGHT UPPER TRAPEZIUS STRETCH
ID: STEP_2_RIGHT_UPPER_TRAPEZIUS_STRETCH
Description:
Tilt head LEFT (ear toward shoulder) Keep looking straight ahead LEFT hand on RIGHT side of head Gentle downward pressure Keep RIGHT shoulder down Hold 30 seconds, breathe normally
Time: 50.0%
Step 3: LEFT UPPER TRAPEZIUS STRETCH
ID: STEP_3_LEFT_UPPER_TRAPEZIUS_STRETCH
Description:
Remove left hand, return head to neutral Pause 5 seconds Tilt head RIGHT (ear toward shoulder) Keep looking straight ahead RIGHT hand on LEFT side of head Gentle downward pressure Keep LEFT shoulder down Hold 30 seconds, breathe normally
Time: 80.0%
Step 4: RETURN TO NEUTRAL
ID: STEP_4_RETURN_TO_NEUTRAL
Description:
Remove right hand from head Return head to neutral position Both shoulders relaxed Take 3-5 deep breaths Gentle shoulder rolls backward Complete cycle finished
Time: 100.0%
Basic Information
Exercise ID(s):
3d90e5af-a512-43ca-8d5d-96c5ee2cb820
Total Steps: 4
Config File:
3d90e5af-a512-43ca-8d5d-96c5ee2cb820.yaml
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