Patient Education

 

Stretch Cervical Flex

 
  • Place hand on back of head
  • Gently push chin to chest
  • perform 1 set of 10 repetitions twice a day
  • hold exercise for 10 seconds
 

Isolated Cervical Extension

 
  • Place palm against back of head
  • Push back of head into palm, not allowing neck to bend
  • Perform 1 set of 10 repetitions, once a day
  • Hold exercise for 10 seconds
 

Stretch Cervical Sidebends Arm Outstretched

 
  • Stand or sit
  • Reach downard with right arm
  • Place left arm on top of head
  • Gently bend head while pulling down gently to left stretching muscles on right side of neck
  • Repeat to other side
  • Perform 1 set of 10 repetitions, twice a day
  • Hold exercise for 10 seconds
 

Isolated Cervical Rotation

 
  • Place right palm against side of head
  • Push head into palm, trying to rotate head to right, not allowing neck to turn
  • Perform 1 set of 10 repetitions, once a day
  • Hold exercise for 10 seconds
 

Stretch Cervical Sit w/ Over Pressure

 
  • Place palm against forehead
  • Gently push head backwards as shown
  • Perform 1 set of 10 repetitions twice a day
  • Hold exercise fro 10 seconds
 

Isolated Cervical Flex

 
  • Place palm against forehead
  • Push forehead into palm, not allowing neck to bend
  • Perform 1 set of 10 repetitions, once a day
  • Hold exercise for 10 seconds
 

Stretch Levator Scapulae Arm down

 
  • Sit on chair
  • Grasp seat with the hand on the side of the tightness
  • Place your other hand on head and gently pull down and diagnally to other side
  • Perform 1 set of 10 repetitions, twice a day
  • Hold exercise for 10 seconds

Special instructions

Look to the direction you are pulling

 

Isolated Cervical Sidebend

 
  • Place right palm against side of head
  • Push head into palm, not allowing neck to bend
  • Perform 1 set of 10 repetitions, once a day
  • Hold exercise for 10 seconds