EXERCISES
Rehab Exercises
Precautions: This is a guide for our patient. Do not perform without advice of our practitioner to avoid injuring yourself.
Do as tolerate, don’t overdo.
Not necessary to finish all. Depends on your condition.
Neck Exercises
Backward Tilt (5 repetitions)
- Start with your head squarely over your shoulders and your back straight.
- Tilt your chin up toward the ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start position.
- Carry out 5 repetitions.
Chin Tuck (10 repetitions)
- Sit upright and look straight ahead.
- Place a finger on the chin.
- Push the chin and head straight back until a good stretch is felt at the base of the head and top of the neck.
- Hold for 10 seconds if possible.
- Return the head to a central position.
- Repeat 10 times, or as tolerated.
Neck turn (5 repetitions)
- Turn your head to one side as far as it remains comfortable, being sure to keep your chin at a level height.
- Tense your neck muscles for 5 seconds.
- Return the head to a central position.
- Repeat on the opposite side.
- Repeat this exercise 5 times on each side.
Neck tilt (side-to-side) (5 repetitions)
- Lean your head down towards either shoulder, leading with the ear.
- Softly tense the neck muscles.
- Hold this for 5 seconds.
- Return your head to the center and repeat on the other shoulder.
- Carry out 5 repetitions.
Levator Scapula Stretch
- Rotate the head to the right about 45° (which is about halfway toward the shoulder).
- Tilt the chin downward to the right collarbone until a good stretch is felt on the back left side of the neck. (Best with the aid of left hand holding base of skull)
- Hold for 15 – 30 seconds, or as tolerated.
- Repeat on the other side