File name: Neck Range Of Motion Exercises Pdf
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👉Neck Range Of Motion Exercises Pdf
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Upper Body: Range of Motion Exercises - Self-Directed for the Neck and Arms Author: Sarah Housman, MS, OTR/L; Mary Pearson OTR/L These exercises for joints of the arm and neck . Cervical Range of Motion and Isometrics Home Exercise Program To start – 2weeks after surgery Repeat each exercise 1. Chin Tucks Sit up straight with your shoulders back and down, . Begin by slowly looking up at the ceiling and hold this position for 20 seconds. Then slowly return to neutral. If you want more of a stretch place one of your hands on the front of your head and . less painful and some people find they have an improved range of movement when using the towel. Place the towel around the bottom part of your neck and pull it forward keeping the tension on the towel throughout the exercise. Then perform any of the previous cervical spine range of movement exercises with the towel pulling forward. The axis of motion is through your nose. Gently tilt your head from side to side on this axis. Hold seconds. Repeat times. Perform times/day. 3. Active Range of Motion a. Neck Flexion. Position your neck in neutral alignment. Slowly curl your head forward, beginning with your chin. Return to the starting position. %PDF %µµµµ 1 0 obj >/Metadata 54 0 R/ViewerPreferences 55 0 R>> endobj 2 0 obj > endobj 3 0 obj >/ExtGState >/XObject >/ProcSet [/PDF. All of the exercises that follow must be performed while you are sitting or standing upright with your shoulders back. 3. Neck Flexion Slowly bend your head forward, return to the starting position. Hold _____ seconds. Repeat _____ times. Perform _____ times per day. 4. Neck Sidebending Slowly tilt your head toward one shoulder, then slowly repeat. Cervical muscle range of motion exercises can help with cervical muscle stiffness and spasm. Many such exercises can be done readily at home without specific equipment like the ones listed below. -Seated cervical retraction Step 1 – The exercise can be done sitting or standing as per your preference. First, pull. %PDF %µµµµ 1 0 obj >/Metadata 54 0 R/ViewerPreferences 55 0 R>> endobj 2 0 obj > endobj 3 0 obj >/ExtGState >/XObject >/ProcSet [/PDF.