1Cervical 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.
2Cervical 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.
3Cervical Retraction [Wall]
- Wrap band around the back of your head.
- Anchor the band against the wall with your hands.
- Retract your neck/head against the resistance of the band.
- Consider adding a hold to increase the challenge.