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Physiotherapist Jai Wadwell
Updated 12-6-25
1Cervical Rotation
3 sets of 10 reps
  • 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
5 sets
60
  • 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]
3 sets of 10 reps
  • 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.