1Cervical Flexion
- Lie on your tummy propped up on your elbows.
- Activate through your core and thoracic spine so your drawing your ribs to the roof and pushing down through your elbows.
- The movement you are aiming for is a horizontal translation of the neck towards the ceiling.
- You will feel a gentle activation of the muscles in the anterior and posterior aspect of the neck.
2Chin Tuck
- Lie down on your back.
- Using the small, deeper muscles in your neck, draw your chin downwards.
- Hold this position for 5 seconds.
- Repeat 10 times, or as prescribed by your Physiotherapist.
- Try not to use the large superficial neck muscles. Watch the video at the bottom of this page to know what this feels like.
3Chin Tuck with Head Lift
- Lie down on your back.
- Using the small, deeper muscles in your neck, draw your chin downwards.
- Whilst maintaining the position of your chin, lift your head slightly off the ground.
- Hold this position for 5 seconds.
- Repeat 10 times, or as prescribed by your Physiotherapist.
4Cervical Rotation
- Sitting upright in a chair.
- Use the long edge of a towel or a pillow case and sit it across the affected level as indicated by your therapist, with one edge of the towel/pillow case in either hand.
- Apply a comfortable but firm pressure by pulling the ends of the towel/pillow case keeping the ends in-line with your eye level/height.
- Maintaining this pressure, lower one arm below your shoulder (this is the side you will turn to).
- Turn your head to look over your shoulder as far as comfortable, towards the side of the arm you just lowered – your other hand should follow your line of sight, always maintaining the same pressure.
- Repeat this exercise as instructed by your physiotherapist.
5Chin Tuck [Head Lift & Rotation]
- Lie down on your back.
- Using the small, deeper muscles in your neck, draw your chin downwards.
- Whilst maintaining the position of your chin, lift your head slightly off the ground and add a turn to look to each side.
- Repeat 10 times, or as prescribed by your Physiotherapist.
6Scapula Retraction
- Comfortably lie down on your belly.
- Drop your shoulders down onto the bed/floor.
- Start by relaxing the muscles at the top of your shoulders (upper trapezius).
- Slowly engage the muscle from your lower shoulder blade and pull it towards the spine.
- Hold for 5 seconds or as prescribed.
- Slowly lower back to the ground.
- Repeat as per your physiotherapist guidelines.
7Thoracic Extension [Wall]
- Stand with your back against the wall.
- Link your fingers together and take your arms up above your head.
- Reach to the sky with your arms while trying to flatten your lower back against the wall.
- You should feel a stretch/movement through your upper back.