1Chin Tuck
- Lie down on your back.
- Using the small, deeper muscles in your neck, draw your chin downwards.
- Hold this position for 5 seconds.
- Repeat 10 times, or as prescribed by your Physiotherapist.
- Try not to use the large superficial neck muscles. Watch the video at the bottom of this page to know what this feels like.
Daily
2Upper Limb Nerve Tensioner
- Come into a sitting position.
- Drop the shoulder girdle down towards the floor.
- Slowly take the ear towards the opposite shoulder.
- As you begin to lift the shoulder girdle up, allow the head to move towards the shoulder.
Daily
3Median Nerve Tensioner
- Come into a seated / standing position.
- Begin to extend the target limb with the hand out, as if asking for a tip.
- Simultaneously laterally flex the head in the opposite direction.
- Bend the elbow and curl the hand in as you flex the ear towards the shoulder of the target limb.
Daily
4Wall Angel
- Stand with your back against the wall.
- Slide your arms up and down the wall to ‘open up’ your upper back.
- Can also be completed lying on your back (Floor Angel).
Every 2-3 days