1Cervical 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.
Can be done against the wall as well
2Row
- 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.
3Median Nerve Flossing
- Start with your head tilted away from the affected arm and and your elbow bent so your hand is touching your shoulder.
- Slowly start to straighten your arm until it is down beside your body with your wrist pulled back.
- Simultaneously move your head back to the centre and then turn it towards your moving arm until you are looking down at your hand.
- Return to the start position by bending your arm and bringing your head back up until you head is tilted away from your arm again.
- Repeat this 10 times or as prescribed by your physiotherapist.
do for both sides
4Superman – Level 1 [Upper]
- Lay on your stomach with your forehead on a pillow to allow for some breathing room.
- Squeeze the shoulder blades together and lift the palms up, in line with the hip.
- At the same time lift from your breastbone so you shoulders, head and neck lift off the ground while maintaining a neutral neck position.
- Slowly lower back to the ground with shoulders rested.
- Repeat as per your Physiotherapist instructions.