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Neck ROM Exercises Ver1 01.08.18

This document provides instructions for a neck exercise program. It recommends exercises to correct poor "poking chin" posture, including gently lengthening the neck, widening the collar bones and pulling in the lower back muscles. It then lists and describes 7 specific neck exercises: neck rotation, lateral flexion, chin retraction, deep neck flexion, scapula setting, scalene stretch, and pectoralis stretch. For each exercise, it provides instructions on body position and movement, as well as blanks to fill in number of seconds to hold the position and number of repetitions.

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kang soon cheol
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240 views

Neck ROM Exercises Ver1 01.08.18

This document provides instructions for a neck exercise program. It recommends exercises to correct poor "poking chin" posture, including gently lengthening the neck, widening the collar bones and pulling in the lower back muscles. It then lists and describes 7 specific neck exercises: neck rotation, lateral flexion, chin retraction, deep neck flexion, scapula setting, scalene stretch, and pectoralis stretch. For each exercise, it provides instructions on body position and movement, as well as blanks to fill in number of seconds to hold the position and number of repetitions.

Uploaded by

kang soon cheol
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Cervical Spine: Neck Exercises

Name: ___________________
Please complete this programme ___________ per day
 Neck posture advice

 Neck pain can be caused or aggravated by muscle tension


due to poor posture.
 The ‘poking chin’ posture can be caused by; sitting too
low at a desk, a screen set too high, a hunched or slouched
back, habit or a combination of these reasons.

 Correcting a ‘poking chin’ posture involves improving your


sitting habits and doing exercises to correct your posture:

 Gently lengthen your neck upwards as you tuck in your chin.


Imagine a soft peach under your chin, don’t tuck too hard and
squash it, but don’t let it drop!
 Widen your collar bones and gently draw your shoulder blades
down and back centrally towards your spine
 Gently pull in your lower ‘core’ tummy muscles to maintain a
natural soft curve in your lower back

Tick the
required 1. Neck Rotation  Sit on a chair or on the edge of the bed
exercise  Gently turn your head to look over your ………….. shoulder
below
 Hold for ………... seconds
 Turn your head back to the middle then turn to look over
your …………….. shoulder
 Hold for ……..… seconds
 Repetitions

2. Lateral / Side Flexion  Sit on a chair or on the edge of the bed


 Tilt your head to lower your ear down towards your
shoulder
 Use your hand to gently pull your head further to the
side
 Feel a stretch on the opposite side
 Hold for ………. seconds
 Repetitions
3. Chin Retraction
 Sit on a chair or on the edge of the bed
 Pull your chin in towards you keeping your neck and back
straight (make a double chin)
 Hold the end position and feel a good stretch in your neck
for ……………. seconds
 Repetitions

4. Deep neck flexion  Lie on your back with a thin pillow to support your head
or do it in sitting
 Nod your head downwards so your chin comes towards
your chest
 Hold for …………… seconds
 Repetitions

6. Scapula Setting  Sit on a chair or on the edge of the bed


 Place your fingers on your shoulders
 Roll your shoulders back
 Glide your shoulder blades down and together at the
back
 Hold this posture for ……………. Seconds
 Repetitions
 You can progress this by lying on your tummy with your
arms by your side, palms facing up and lifting them off
the bed.

7. Scalene Stretch  Sit on a chair or on the edge of the bed


 Place your right hand on your left shoulder
 Tilt your head to the right, bringing your right ear to your
right shoulder (make sure the shoulder is kept still).
 Slowly rotate your head to the left keeping your right ear
near your right shoulder to feel more of a stretch.
 Hold stretch for ……………….. seconds
 Repetitions

8. Pectoralis Stretch
 Lie on your back with a rolled up towel placed lengthways
under your back
 Slowly bring your arms out to the side into a Y- shape
 Hold stretch for ……………. seconds
 Repetitions

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