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Additional Patient Exercises

Cervical Spine (Neck) Exercises

Stretch Cervical Flex


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

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

Stretch Cervical Sidebends Arm Outstretched

  • Stand or sit.
  • Reach downward 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

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 with Over Pressure

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 for 10 seconds.

Isolated Cervical Flex

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

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 diagonally 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

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.

Thoracic (Mid-Back) Stretching

Forward Shoulder Rotation

Forward Shoulder Rotation

  • Grasp the hands together and gentry stretch the arms out in front of your while rounding the shoulders forward.
  • Repeat 3 Times.
  • Hold for 20 Seconds.
  • 2 times per day.

Raised Shoulder Exercise

Raised Shoulder Exercise

  • Raise your shoulders up to your ears then backwards pinching your shoulder blades together. Take care to keep your elbows straight.
  • Repeat 10 times.

Sitting Back Exercise

Sitting Back Exercise

  • With your hands behind your head, backward bend the head neck and upper back as illustrated.
  • Repeat 3 times.
  • Hold for 20 seconds.
  • 2 times per day.

Lumbar (Low Back) and Spine Conditioning

Cobra Stretch

Cobra Stretch

  • Crouch on your hands and knees. 
  • First, rock forward onto your extended arms, allowing your back to sag.
  • Hold for 5 seconds.
  • Then rock back and sit on your bent knees with your arms extended and your head tucked in.
  • Hold for 5 seconds.
  • Repeat 10 times.

Seat side straddle

Seat Side Straddle

  • Sit on the floor with your legs spread apart.
  • Place both hands on the same ankle and bring your chin as close to your knee as possible.
  • Hold the maximum stretch for 30 seconds and relax for 30 seconds.
  • Repeat on other side.
  • Repeat the sequence 10 times.

Modified Seat Side Straddle

Modified Seat Side Straddle

  • Sit on the floor with one leg extended to the side and the other leg bent as shown.
  • Place both hands on the ankle of the extended leg and bring your chin as close to your knee as possible.
  • Hold the maximum stretch for 30 seconds and the relax for 30 seconds.
  • Reverse leg positions and repeat on the other side.
  • Repeat the sequence 10 times.

Sitting rotation stretch

Sitting Rotation Stretch

  • Sit on the floor with both legs straight out in front of you.
  • Cross one leg over the other, place the elbow on the opposite arm on the outside of the thigh, and support yourself with your other arm behind you.
  • Rotate your head and body in the direction of the supporting arm.
  • Hold the maximum stretch for 30 second and the relax for 30 seconds.
  • Reverse positions and repeat the stretch on the other side.
  • Repeat the sequence 10 times.

Leg crossover

Leg Cross-Over

  • Lie on the floor with your legs spread and your arms to your sides.
  • Keeping the leg straight, bring your right toe to your left hand.
  • Try to keep the other leg flat on the floor, but you may bend it slightly if needed for comfort.
  • Hold the maximum stretch for 30 seconds and the relax for 30 seconds.
  • Repeat with the left leg and the right hand.
  • Repeat the sequence 10 times.

Bird Dog

Bird Dog

  • Kneel on the floor on your hands and knees.
  • Lift your right arm straight out from the shoulder, level with your body, at the same time your lift your left leg straight out from the hip.
  • Start by holding the position for 15 seconds. Repeat with the opposite arm and leg.
  • Perform 5 repetitions daily.
  • The goal is to hold this position for 150 seconds (30 years of age or older) or 170 seconds (younger than 30 years).

Side Bridges

Side Bridges

  • Lie on your side on the floor.
  • With your elbow bent at 90 degrees, lift your body off the floor as shown, keeping your body straight.
  • hold the position for 15 seconds and then repeat on the other side.
  • Perform 5 repetitions daily.
  • The goal is to hold the position for 150 seconds on each side.
  • Note: for beginners, the knees may be bent at 90 degrees.

Abdominal Bracing

Abdominal Bracing

  • Lie on your back on the floor with your arms at your sides, your knees bent, and your feet flat on the floor.
  • Contract your abdominal muscles so that your stomach is pulled away from your waistband.
  • Hold this position for 15 seconds.
  • Perform 5 repetitions daily.