neck exercises pdf ortho
Neuromus-cular exercise eg coordination proprioception and postural training stretching strengthening endurance training aerobic. Repeat 5 - 10 times.
The muscle groups targeted in this conditioning.
. Exercises Many people find the following exercises helpful. D Bend your head backwards as far as is comfortable and hold for 5 seconds then relax. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.
Hold for 10 seconds. Stretch behind your neck. Sit with your back straight and feet firmly on.
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Try to do these exercises regularly. Neck Exercises Range-of-Motion Exercises Slowly turn your head to the right side as far as is comfortable. Sit or stand and point your right arm downward.
Do each one a few times to start with. Mixed exercise for cervicalscapulothoracic regions. American Academy of Orthopaedic Surgeons.
Place your left hand on top of your head. Begin sitting in an upright position. Side neck stretch Do this exercise 2 times every day.
Do the same turn to the left side. If you need to adjust the position so that its comfortable. Return your head to center.
In the final cervical strengthening exercise put your right hand against the right temple. Attempt to turn your chin to your right shoulder resisting the motion. Repeat this on the left.
Hold in this position for 5 - 10 seconds then relax. Use one hand to tilt your head sideways pulling your ear toward one shoulder until you feel a stretch in the opposite side of. Cervical radiculopathy commonly called a pinched nerve occurs when a nerve in the neck is compressed or irritated where it branches away from the spinal cord.
Keeping your neck and back straight not tipping your head forwards. Gently pull down your head toward. Meet the needs of all of your patients with OrthoInfo Basics.
OrthoInfo Basics Printable PDF Handouts. Hold at the end position and feel the stretch in your neck. These printable PDF handouts address the most common musculoskeletal conditions.
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