Cervical Spine (Neck) Exercises
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 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
- 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 for 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 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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 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
- 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
- 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
- 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.