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Physiotherapist Jai Wadwell
Updated 1-7-25
1Cervical Rotation
3 sets of 8 reps
  • 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.
2Cervical Rotation
4 sets of 5 reps
  • 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.
Jai Wadwell Physiotherapist Newcastle West Rutherford

can tilt chin upwards as needed

3Cervical Lateral Flexion
4 sets
40
  • 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.
4Shelf Exercise [Top with Step]
3 sets of 10 reps
  • Stand with a theraband tied around your wrists.
  • Add tension to the band by moving your wrists away so they are inline with your elbows.
  • Pretend that you are holding onto a box and place the box on a top shelf as prescribed by your physiotherapist while simultaneously stepping forward (it does not matter what leg you step with).
  • Repeat as prescribed by your physiotherapist.