07/14/2026
Sound like you? Try these moves at home to loosen up ➡️➡️➡️
Looking for more guidance? Reach out today to schedule your PT Initial Evaluation or free 15-minute discovery call!
Self Suboccipital Release: use a peanut or tennis ball to gently massage the small muscles at the base of the skull. Nod your head, turn side to side- do what feels good.
Open Books- Keeping your lower body still, open your chest and rotate through your upper back and neck.
Cat Cows: Arch your lower back and extend through your upper back and neck. Then, round your spine, pulling your tailbone under and curling your chin toward your chest.
Mermaid Rotations: Reach up and over your head to side-bend through your spine. Holding your side-bend, reach your raised arm toward the ground, adding rotation through the mid-back.
Cervical/Thoracic Circles- Move your neck and mid-back in circles together, allowing for all planes of spinal motion at once. Get into all the nooks and crannies.
Overhead Y Raises- Keeping a neutral spine, raise both arms up overhead, holding for 2-3 seconds each time.
