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.
2Cervical Rotation
- 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.

can tilt chin upwards as needed
3Cervical 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.
4Shelf Exercise [Top with Step]
- 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.