Cervicothoracic exercises

Cervicothoracic exercises target the muscles in the neck, upper back, and thoracic spine, which are essential for maintaining good posture, reducing pain and tension, and improving range of motion. Here are some exercises to help strengthen and mobilize the cervicothoracic region:

1. _Chest Stretch_: Stand in a doorway with your hands on the doorframe at shoulder height. Lean forward, stretching your chest and shoulders.

2. _Shoulder Rolls_: Roll your shoulders forward and backward in a circular motion.

3. _Neck Bridges_: Lie on your back with your knees bent and feet flat. Slowly lift your head and neck off the ground, keeping your chin up.

4. _Thoracic Extensions_: Lie on your back with your knees bent and feet flat. Slowly lift your upper back off the ground, keeping your chest open.

5. _Cat-Cow Stretch_: Start on your hands and knees. Arch your back, lifting your tailbone and head towards the ceiling (like a cat). Then, round your back, tucking your chin towards your chest and your tailbone towards the ground (like a cow).

6. _Scapular Squeezes_: Sit or stand with good posture. Squeeze your shoulder blades together and hold, then release.

7. _Cervicothoracic Retractions_: Sit or stand with good posture. Slowly retract your head and upper back, keeping your chin up and chest open.

8. _Arm Circles_: Hold your arms straight out to the sides at shoulder height. Make small circles with your hands for 10-15