Here are some stretches to incorporate following trap tox to increase mobility, improve posture, and get the most out of your trap tox treatment. Begin these 2-3 weeks after treatment. 

🧊 1. Foam Roller Snow Angels (Thoracic Mobility)

Purpose: Opens up the chest and improves upper back mobility.

Instructions:

1. Lie on your back with a foam roller placed along your spine, supporting your head, upper back, and hips.
2. Extend your arms overhead with palms facing down.
3. Slowly move your arms in a snow angel motion, sliding them up and down while keeping your lower back pressed into the floor.
4. Focus on squeezing your shoulder blades together as you move your arms.
5. Perform 10–12 repetitions. 

Tip: Engage your core to maintain spinal alignment.

🏐 2. Pectoralis Release with Lacrosse Ball

Purpose: Releases tight chest muscles that can contribute to upper back tension.

Instructions:

1. Stand facing a wall or doorway.
2. Place a lacrosse ball between your chest and the wall at the level of your collarbone.
3. Lean into the ball, allowing it to press into the pectoral muscle.
4. Slowly move your arm overhead and back down, rolling the ball along the chest muscle.
5. Hold any tender spots for 20–30 seconds.
6. Repeat on the other side. 

Tip: Maintain a steady, deep breathing pattern throughout the exercise.

🧘 3. Lateral Flexion Neck Stretch

Purpose: Relieves neck stiffness and improves lateral neck mobility.

Instructions:

1. Sit or stand with your back straight and shoulders relaxed.
2. Gently tilt your head toward your right shoulder, bringing your ear closer to the shoulder.
3. Use your right hand to apply gentle pressure to the left side of your head, deepening the stretch.
4. Hold for 20–30 seconds, then slowly return to the starting position.
5. Repeat on the left side. 

Tip: Avoid shrugging your shoulders during the stretch.

Incorporating these stretches into your routine can help alleviate tension in the mid-back and neck, promoting better posture and reducing discomfort. These can be started 2-3 weeks following trap tox. Please reach out to us if you have any questions!