Our videos have been provided courtesy of Physiotec. The creators of innovative and adaptable exercise software for physiotherapists.
We recommend that you seek advice from a physiotherapist or healthcare professional before starting any new exercise regime. If any of these exercises worsen your pain, please seek urgent medical advice.
Cervical nod, neutral
- Sit down on a chair.
- Lift your breastbone up slightly and draw your shoulder blades back to obtain a good posture.
- Nod your chin down as far as you can without involving the neck-only the head should move.
- Hold the nod at that point for the recommended time. Then relax and return your head to the starting position.
Right side bending
- In sitting or standing, bend your head to the right as far as possible. Think about putting your ear on top of your shoulder, without any elevation of the shoulder.
- Modify the amount of chin retraction (tucking your chin) in order to centralize the pain.
Left side head bending
- In a sitting or standing position, bend your head to the left as far as possible. Think about putting your ear on top of your shoulder, without any elevation of the shoulder.
- Modify the amount of chin retraction (tucking your chin) in order to centralize the pain.
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