1Cervical Lateral Flexion
- Come into a comfortable upright position either sitting or standing.
- Apply pressure externally from the hand to stop movement into a side bend or ear to shoulder.
- Ensure it is within a comfortable range.
- Sustain the contraction for the period of time instructed by your treating Physiotherapist.
2Tandem 2
- Position yourself next to a bench, chair or wall for balance support as needed.
- Take one foot next to the big toe of the standing leg so the heel is contact.
- Attempt to hold balance here for a designated time frame and steady with support if needed.
3Cervical Retraction
- Wrap the band around the back of your head.
- Assume 4 point kneeling position i.e., hands under shoulders/knees under hips.
- Anchor band on the floor.
- Retract your neck/head against the band.
- Consider adding a hold to increase the challenge.
4Neck Extension
- Lie on a raised surface such as your bed or table.
- Relax your head down.
- Slowly lift your head to a horizontal level from the floor.
- Make sure you keep your chin gently tucked in for the neck to be in a neutral position.
- Complete the repetitions recommended by your physiotherapist.
5VOR / Gaze Stability – Stage 1 [Vertical]
- Begin by sitting or standing in front of a plain wall.
- Hold a target card with the letter “x” arms length away at eye level. Alternatively, you can stick this to the wall in front of you.
- Keep your eyes focused on the letter and nod your head up and down.
- The letter MUST stay in focus.
- Continue for 1 minute and then rest for a minute, complete twice in a row. Repeat 3 times a day or as prescribed by your physio.
6Self Epley Manoeuvre (Left)
- Start in long sitting with a pillow behind your back.
- Turn your head 45 degrees to the left side.
- Slowly lay backwards over the pillow until your head touches the bed while maintaining your head turn. This will put you into 30 degrees of neck extension.
- Hold this position for at least 1 minute.
- Keep your head in contact with the bed and slowly turn your head to the right side until you head is facing 45 degrees to the right.
- Hold this position for at least 1 minute.
- Tuen onto your right side and turn your head another 90 degrees until your nose is pointing into the bed and gently tuck your chin.
- Hold this position for 1 minute.
- Slowly sit up on the right side of the be and keep your head turned until you are upright.
- Hold this position for another 1 minute.
- Repeat this again and do this twice a day.
7Row
- Set the cable machine height to below the breast bone with the prescribed resistance.
- With a proud chest and thumbs pointing towards the roof, pull the handles back to bend the elbows.
- As you pull back, focus on squeezing the shoulder blades together.
- Control the return.
8Triceps Extension
- Keep the arms by the side holding 2 dumbells.
- Lean slightly forward from the hips.
- Extend the elbows out straight while keeping the middle of the elbows by the side of the body and repeat.