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.
A few times a day.
2Scapula Retraction
- Come into an upright standing or sitting position with the head stacked over the pelvis and the chin slightly tucked down.
- Draw the shoulder blades together and hold as instructed by therapist.
- Return to the start position with control, maintaining an upright posture.
You can do this a few times a day
3Cat-Cow
- Start on your hands and knees, with your hands under your shoulders, and knees under your hips.
- Allow your stomach to slowly drop down.
- Hold this position.
- Next, arch your back up by tucking your head and tailbone in, and pulling your belly button in towards your spine.
- Hold this position and repeat.
For general movement to help with neck stiffness
4Sub Occipital Stretch
- Lie down on your back.
- Bring your head against roller.
- Lower to a comfortable position until you feel a stretch behind your neck.
- Sustain as per physiotherapy guidelines.
A good stretch to relax in
5Cervical 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.
You can do this starting with your hand on. your forehead. Apply enough pressure to have a good muscle engagement without pain. Hold for 3-5 seconds, go on the side, back until you are back at the front. It is workth repeating once more bearing you are not getting any symptoms.