State College | Altoona
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Chin Tucks

While looking forward, use the muscles in your neck to pull your head backwards, keeping your head level with the ground. Hold 5-10 seconds, 10 times, twice a day.

Scapular Pinches

With your back straight and arms at your sides, pinch your shoulder blades together to contract your scapular muscles. Hold 5-10 seconds, 10 times, twice a day.

Doorway Stretch

Standing approximately 2 feet from the doorway, bend elbows 90 degrees and position on each side of the door. Then, step forward with one leg and shift your weight forward, so that you feel a gentle pull through your pectoral muscles. Hold 20 seconds, 3 times, twice a day.