1Cervical Rotation
- Position yourself on your back with your head comfortably supported by a pillow.
- Gently rotate your head to one side, exhaling throughout this movement.
- As you inhale bring your head back to the starting position.
- Repeat this movement on the other side and continue as per physiotherapist instruction.
2Chin 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.
3Scapula 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.
4Lumbar Rotation
- Lie on your back with your knees bent so your feet are flat on the ground.
- Keeping your knees together, gently rock them to one side.
- Simultaneously look the other direction from where your knees are falling.
- Repeat this in the other direction for the prescribed amount or as otherwise instructed by your physiotherapist.