1Cervical Rotation
- Come into a comfortable upright position either sitting or standing.
- Apply pressure externally from the hand to stop movement into rotation i.e., looking over your shoulder.
- Ensure it is within a comfortable range.
- Sustain the contraction for the period of time instructed by your treating Physiotherapist.
Contract and relax stretch:
– Press into hand for 5 seconds
– Relax for 5 and turn head to progress stretch
– Repeat
2Upper Trapezius Stretch
- Start by sitting in a chair with your shoulders relaxed.
- Tilt your head to one side (imagine that you’re bringing your ear towards your shoulder).
- Use the arm of the side you’re tilting towards and place it on top of your head to gently pull your ear further towards your shoulder.
- Sustain as per Physiotherapist guidelines.
- This is a sustained stretch; avoid bouncing movements or stretching into pain.
3Levator Scapulae Stretch
- Start by sitting in a chair with your shoulders relaxed.
- Turn your head 45 degrees to one side and look down, tucking your chin into your chest (this position should make you look like your looking at your underarm).
- Use the arm of the side your looking towards to gently pull your head further down.
- You should feel a stretch on the back of your neck.
- Hold this position as per physio instructions.
- Repeat on the opposite side.
- This is a sustained stretch, to avoid injury please avoid bouncing movements or stretching into pain.
4Row
- Secure the resistance band to a door handle or pole.
- Keep the resistance point in line with the belly button.
- With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
- As you pull back, focus on squeezing the shoulder blades together.
- Control the return.
5Cervical Retraction
- Stand or sit with an upright posture.
- Draw the chin slightly down and back.
- The movement you are aiming for is a horizontal translation, like a lollypop on a stick.
- A prompt which may be helpful is “imagine giving yourself a double chin”.
- You will feel a gentle activation of the muscles in the anterior aspect of the neck.
Every hour or so