neck exercises pdf

Turn your head towards one side keeping your chin at the same height. Shoulder Shrugs Tilted Forward Flexion Deep Stretching Resistance Presses Towel Pull Neck Glide Start with neck straight.

3 Ways To Stretch Your Neck Wikihow

Exercise 6 Neck Sideways Tilt Sit or stand as shown.

. 1 Active neck rotation cervical. Return your head to the centre and repeat on the opposite. Neck Stretches - Boulder Therapeutics. Your pain should ease within 2 weeks and you should recover.

These exercises are designed to help you regain full movement in your neck and shoulder after your surgery. Click HERE for a printable version of the mobility exercises. Immediately after your surgery movement may be limited due to swelling clips in. Tuck your chin by pulling your head straight.

Hold this position for 30 seconds. Take painkillers if needed so you can stay active. Bring your chin towards your chest as far as you feel comfortable. Avoid sleeping on your stomach fig.

Turn head to rightleft as far as you can until you feel a stretch. Gently tense your neck muscles and hold for five seconds. Gradually increase your normal activities and do regular exercise. Simple Exercises to Stretch and Strengthen Your Neck.

Neck exercises pdf Do this for 60 seconds. Slowly slide your chin forward. Slowly tilt your neck to the right as if you are trying to touch your ear to your shoulder. Hold for 5 seconds and return to.

These exercises will increase your neck strength in all directions of motion. Dont lift your shoulder Hold for 5 seconds then. Active Flexionextension In sitting head in neutral position. This will keep your neck in alignment with your spine.

Its best to sit down for this exercise to help you balance. Neck strain exercisespdf PDF document 210 kB 215593 bytes Family Medicine Patient Resources Musculoskeletal. Lying on your back on a firm surface raise your head fully off the surface taking your chin to. See back Perform the prescribed exercises slowly while maintaining good.