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Physiotherapist Ariane McCormack
Updated 11-6-25
Additional Notes
  • Please do once a day or more if symptoms return.
1Scapula Retraction
5 sets
  • Come into an upright standing or sitting position with the head stacked over the pelvis and the chin slightly tucked down.
  • Draw the shoulder blades together and hold as instructed by therapist.
  • Return to the start position with control, maintaining an upright posture.
Ariane McCormack Peak Physio

A few times a day if needed.

2Chin Tuck
5 sets
  • Lie down on your back.
  • Using the small, deeper muscles in your neck, draw your chin downwards.
  • Hold this position for 5 seconds.
  • Repeat 10 times, or as prescribed by your Physiotherapist.
  • Try not to use the large superficial neck muscles. Watch the video at the bottom of this page to know what this feels like.
Ariane McCormack Peak Physio

In bed at night and morning