neck exercises pdf csp
Turn your head to the right and clasp your hands behind your head. To complete the neck exercises below make sure you are in a sitting position.
Neck Pain Exercises The Chartered Society Of Physiotherapy
Avoid sleeping on your stomach fig.
. Lateral Side Flexion Sit on a chair or on the edge of the bed Gently turn your head to look over your. Neck from side to side. Simple exercises Pendulumciseerxe Stand with your good hand resting on a chair.
These exercises may cause a pull but should not cause pain. D Bend your head backwards as far as is comfortable and hold for 5 seconds then relax. Move ear toward shoulder without moving shoulder.
Repeat 5 - 10 times. See back Perform the prescribed exercises slowly while maintaining good. Stretch behind your neck.
Your head is the only part of your body that. Move chin up as your eyes look toward ceiling. Gently tense your neck muscles and hold.
Neck strain exercisespdf PDF document 210 kB 215593 bytes Family Medicine. This will keep your neck in alignment with your spine. Neck posture advice Tick the required exercise below 1.
Head tilt side-to-side Its best to sit down for this exercise to help you balance. Hold in this position for 5 - 10 seconds then relax. Turn your head slightly toward the direction you will be stretching and tilt your head diagonally toward your chest and hold for 15 to 30 seconds.
If you would like a little added stretch use. Tilt your head down towards your shoulder leading with your ear. Csp Neck Pain Exercises Pdf.
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