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.
Every hour
2Cervical 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.
3Levator Scapulae Stretch
- Start by sitting in a chair with your shoulders relaxed.
- Turn your head 45 degrees to one side and look down, tucking your chin into your chest (this position should make you look like your looking at your underarm).
- Use the arm of the side your looking towards to gently pull your head further down.
- You should feel a stretch on the back of your neck.
- Hold this position as per physio instructions.
- Repeat on the opposite side.
- This is a sustained stretch, to avoid injury please avoid bouncing movements or stretching into pain.
4Sub-Occipital Release
- Start by coming onto your back on a soft surface such as a yoga mat.
- Utilise either the long or short edge of the block, this will be advised by your treating therapist.
- Take the block edge to the base of the skull and above the bony vertebrae in the neck.
- Gently roll the neck side to side.
- You may enjoy moving the edge of the block either above or below this point for further releases.
5Scalene Stretch
- Come into a comfortable position either sitting or standing.
- Extend the head to take the eye level to the roof line.
- Rotate the head towards the affected side, maintaining the slightly extended position.
- Sustain as per Physiotherapist guidelines.
6Thoracic Rotation- Thread the Needle
- Start in four-point kneeling.
- Ensure your knees are under your hips and your hands are underneath your shoulders.
- Ensure your back is flat to start and do not allow your rib cage to drop.
- Do not lock your elbows out.
- Take your right hand and thread it underneath the left arm allowing your right shoulder to drop towards the floor.
- Stretch the right arm as far is comfortable mimicking a thread the needle type movement.
- Then bring the arm back through and continue the movement reaching the right arm up and over the body to rotate up to the ceiling.
- Complete as per Physiotherapist guidelines.
7Book Opening
- Lie on your side with your head supported and your knees bent up to 80-90 degrees.
- Place your arms in front of you in front of your chest with hands together.
- Lift your top arm up and over your body towards the floor behind you drawing a semicircle.
- Rotate with the breastbone and ensure the pelvis remains still.
- Hold at the end of movement for a breath.
- Lift the arm up and reverse the semicircle movement until back at the start.
- Complete as per Physiotherapist guidelines.
8Cervical 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.