Sit up straight with your shoulders back and down, keeping your eyes and chin level. Pull your head back and up tall as if you were being pulled by a string from the top of your head. Hold seconds. Repeat times. Perform times per day. Chin Tucks – Supine. Lie on your back. Glide your head back and tuck in your chin. Do not tilt the head up or down.
Cervical Home Exercise Program. 1. Chin Tucks/Neutral Cervical Spine a. Sitting. Sit up with your shoulders back and down, keeping your eyes and chin level. Pull your head back and up tall as if you were being pulled by a string from the top of your head. Let your chin drop slightly. Hold seconds. Repeat times. Perform times/day. b. Supine
Cervical Circles & Horseshoes Begin by slowly looking down at the ground like position 1 in picture, then slowly roll your head around through the other positions. Do as slow as possible, without causing pain. Then you can try and to roll from positions 2-4 only to make a horseshoe.
Aerobic exercise (such as walking, biking or swimming) increases blood flow to the muscles, ligaments and discs in your neck. Start with five minutes a day and work up to 20 to 30 minutes each day. Start Neck Exercises The exercises (on the back page) may help decrease your pain. Do these exercises one to three times a day.
exercise. Levator Scap Stretch • Begin sitting upright in a chair, grasping the edge with one hand. • Rotate your head to the side opposite your anchored arm, then tuck your chin towards your chest. With your free hand, grasp the back of your head and gently pull it downward until you feel a stretch and hold.
Cervical muscle range of motion exercises can help with cervical muscle strain. Many such exercises can be done readily at home without specific equipment like the ones listed below.
X08482 (Rev. 11/10) ©AHC Cervical Cervical Range of Motion and Isometrics Home Exercise Program 1. Chin Tucks Sit up straight with your shoulders back and down, keeping your eyes and chin level. Pull your head back and up tall as if you were being pulled by a string from the top of your head. Hold _____ seconds. Repeat _____ times.
These exercises can be done while sitting, standing, or lying on your back: CERVICAL FLEXION o Bend your neck slightly forward and put your hand on your forehead. o Try to bend your head forward while pushing back with your hand. CERVICAL EXTENSION o Keep your up and your neck straight and place your hands at the back of your head.
Cervical Radiculopathy Physical Therapy Exercises Setup: Begin sitting in an upright position. Movement: Gently squeeze your shoulder blades together, relax, and then repeat. Tip: Make sure to maintain good posture during the exercise. Seated Scapular Retraction STEP 1 STEP 2
Lift your elbows out from your sides forming a 90 degree angle. Keeping your fingers pointing up, push your elbows backward to squeeze your shoulder blades together. Hold for 10 seconds. Slowly return to the starting position. Repeat 5-10 times. Do 1-3 sets a day.