Skip to content
Physiotherapist Ariane McCormack
Updated 30-4-26
Booking Code 6C2QQH
Next Appt Mon 25 May @ 10:00am
Additional Notes
Clock work for neck proprioception:
1. With the laser (seated, standing if too easy) start with looking at the centre, and get to the 1,2,3... until 12. You can do 1 minute or stop if neck muscle too fatigued (try to aim for at least 30 seconds). Repeat two more times. Again, monitor your symptoms.
1Cervical Retraction
10 reps
  • 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.
Ariane McCormack Peak Physio Rutherford Maitland

2 x day
You can do the one with your hands over your shoulders (elbows towards each other) and you do the same motion.

2Sit to Stand
10 reps
Yellow Band
Three times / week
  • Sit towards the front of your chair and tie your prescribed theraband above your knees.
  • Widen your foot and knee position while sitting to add tension through the band.
  • While maintaining the tension through the band, rock forward and press through your heels to come to a full standing position with your knees straight (with or without using your arms for support as advised by your physiotherapist).
  • After reaching a full standing position, slowly lower yourself to the chair returning to a seated position.
  • Repeat this exercise as directed by your physiotherapist.
3Row
2 sets of 15 reps
Green Band
  • 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.

4Cervical Rotation
1 set
10 seconds
  • 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.
Ariane McCormack Peak Physio Rutherford Maitland

Gentle hold in a stretch
Stop if giving any symptoms of neck pain

5Chair Squat [Deep Staggered]
2 sets of 15 reps
Three times / week
  • Come into standing in front of a low chair.
  • Stagger the feet – the foot closest to the chair will be the working limb.
  • Bend the knees and send the bottom back to the chair.
  • Use the arms outstretched as a counterbalance.
  • Tap the bottom to the chair and rise.
6Shrug
2 sets of 15 reps
1kg
Three times / week
  • Place the band under feet holding the ends in each hand.
  • Gently direct the lifting of shoulder towards the back of your ears.
  • Slowly lower to the starting position and repeat as per physiotherapist instructions.
Ariane McCormack Peak Physio Rutherford Maitland

Using weights, have them in front of your legs so your arm is in an angle.