Neck Range Of Motion Exercises Pdf

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Cervical Range of Motion and Isometrics Home Exercise Program To start – 2weeks after surgery Repeat each exercise 1. Chin Tucks Sit up straight with your shoulders back and down, . Slowly tilt your head toward one shoulder, then slowly repeat to the opposite side while keeping your face straight ahead. Hold seconds. Repeat times. Perform times per day. See more. Cervical muscle range of motion exercises can help with cervical muscle stiffness and spasm. Many such exercises can be done readily at home without specific equipment like the ones . the opposite side of your neck. 4. Hold for five seconds. 5. Repeat ten times. 6. Repeat on other side, moving head toward right shoulder. 7. Hold for five seconds. 8. Repeat ten times. Cervical Protraction and Retraction 1. Sit up tall, lean chin forward slightly. 2. Push chin back as if to make a double chin and hold. The axis of motion is through your nose. Gently tilt your head from side to side on this axis. Hold seconds. Repeat times. Perform times/day. 3. Active Range of Motion a. Neck Flexion. Position your neck in neutral alignment. Slowly curl your head forward, beginning with your chin. Return to the starting position. %PDF %µµµµ 1 0 obj >/Metadata 54 0 R/ViewerPreferences 55 0 R>> endobj 2 0 obj > endobj 3 0 obj >/ExtGState >/XObject >/ProcSet [/PDF. the opposite side of your neck. 4. Hold for five seconds. 5. Repeat ten times. 6. Repeat on other side, moving head toward right shoulder. 7. Hold for five seconds. 8. Repeat ten times. Cervical Protraction and Retraction 1. Sit up tall, lean chin forward slightly. 2. Push chin back as if to make a double chin and hold. Cervical muscle range of motion exercises can help with cervical muscle stiffness and spasm. Many such exercises can be done readily at home without specific equipment like the ones listed below. -Seated cervical retraction Step 1 – The exercise can be done sitting or standing as per your preference. First, pull. All of the exercises that follow must be performed while you are sitting or standing upright with your shoulders back. 3. Neck Flexion Slowly bend your head forward, return to the starting position. 4. Neck Side bending Slowly tilt your head toward one shoulder, and then slowly repeat to the opposite side while keeping your face straight ahead.