Home Exercise Program 16/07/23, 20:48

HOME EXERCISE PROGRAM

Created by Paulo Araujo Jul 16th, 2023 View videos at www.HEP.video

Total 15

CERVICAL RETRACTION / CHIN TUCK Repeat 1 Time

Hold 1 Second
Slowly draw your head back so that your ears
line up with your shoulders. Complete 1 Set
Perform 1 Times a Day
Video # VVR7W4UZ2

CERVICAL CHIN TUCK - SUPINE WITH Repeat 1 Time

TOWEL Hold 1 Second
While lying on your back with a small rolled up Complete 1 Set
towel under the curve of your neck, tuck your Perform 1 Times a Day
chin towards your chest.

Maintain contact of the back of your with the

surface you are lying on the entire time.

Video # VVJC9EVQQ

ELASTIC BAND CERVICAL RETRACTION Repeat 1 Time

ISOMETRIC Hold 1 Second
Sit in a chair with good posture (Your ears over Complete 1 Set
your shoulders, head not protruded forward, Perform 1 Times a Day
shoulder blades down and back, head slightly
retracted back) and tuck your chin.

Place an elastic band around the back of your

head and hold the ends out in front of your
face as shown.

Pull the band forward with both arms causing

tension in the band as you maintain good
cervical posture and not allow your head to
move. Release the band as you move your
arms back towards your head and then repeat.

Video # VVW55E7K3

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Home Exercise Program 16/07/23, 20:48

CERVICAL EXTENSION ISOMETRIC - BALL Repeat 1 Time

ON WALL Hold 1 Second
Stand with a wall behind you and place a ball Complete 1 Set
between the wall and the back of your head. Perform 1 Times a Day

Next, extend your head as you apply pressure

against the ball.

Hold, relax and repeat.

Video # VVYUVYU2L

CERVICAL SIDE BEND ISOMETRIC - BALL Repeat 1 Time

ON WALL Hold 1 Second
Stand with a wall to the side of you and place a Complete 1 Set
ball between the wall and the side of your Perform 1 Times a Day
head.

Next, press your head against the ball.

Hold, relax and repeat.

Video # VV597S6M7

PRONE CHIN TUCK Repeat 1 Time

Hold 1 Second
Start by lying face down with your head
hanging off the edge of a bed or table. Next, Complete 1 Set
draw the back of your head upward towards Perform 1 Times a Day
the ceiling as you tuck your chin tuck towards
your chest.

Your eyes, nose and chin should be pointed

down towards the floor the entire time.

Video # VVHW72PZY

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Home Exercise Program 16/07/23, 20:48

QUADRUPED CHIN TUCK Repeat 1 Time

Hold 1 Second
Start in a crawl position on your hands and
knees. Complete 1 Set
Perform 1 Times a Day
Then, while looking straight ahead position
your head into a "chin tuck" position (chin/head
retracted back with chin tucking towards your
chest as shown).

Hold, relax and repeat.

Video # VV6NVKBB8

ELASTIC BAND BILATERAL HORIZONTAL Repeat 1 Time

ABDUCTION Hold 1 Second
Start by holding an elastic band in front of your Complete 1 Set
chest with your elbows straight. Then, pull your Perform 1 Times a Day
arms apart and towards the side. Return to
starting position and repeat.

Video # VVPZZBUNZ

ELASTIC BAND SHOULDER EXTERNAL Repeat 1 Time

ROTATION - ER Hold 1 Second
Attach the end of an elastic band (tied in a knot Complete 1 Set
and placed behind the door) at elbow height of Perform 1 Times a Day
a door.

Place a small rolled up towel between your

arm and the side of your body.
Hold an elastic band at your side with your
elbow bent to 90 degrees. Start with your hand
near your stomach and then pull the band
away.

Keep your elbow at your side pressed gently

against the rolled towel the entire time.

Video # VVFXGN8KJ

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Home Exercise Program 16/07/23, 20:48

ELASTIC BAND SCAPULAR RETRACTIONS Repeat 1 Time

WITH MINI SHOULDER EXTENSIONS Hold 1 Second
Attach the middle of an elastic band (tied in a Complete 1 Set
knot and placed behind the door) at waist Perform 1 Times a Day
height to a door.

While holding an elastic band with both arms in

front of you with your elbows straight, squeeze
your shoulder blades together as you pull the
band back. Be sure your shoulders do not
raise up.

Video # VVAZK53ZC

UPPER TRAP STRETCH - HOLDING CHAIR Repeat 1 Time

AND HEAD Hold 1 Second
While sitting in a chair, hold the seat with one Complete 1 Set
hand and place your other hand on your head Perform 1 Times a Day
to assist in bending your head to the side as
shown.

Bend your head towards the opposite side of

the hand that is holding the chair seat. You
should feel a stretch to the side of your neck.

Video # VVQ9ZVGB4

LEVATOR SCAPULAE STRETCH - Repeat 1 Time

GRASPING WRIST Hold 1 Second
Grasp your arm of the affected side and pull it Complete 1 Set
gently towards the opposite side in front of Perform 1 Times a Day
your body. Next, tilt your head downward and
to the side looking away from the affected side
until a stretch is felt.

Video # VVTTYGE8C

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Home Exercise Program 16/07/23, 20:48

CERVICAL TOWEL ROTATION STRETCH Repeat 1 Time

Hold 1 Second
Hold the ends of a small folded bath towel and
wrap it around your head and neck as shown. Complete 1 Set
Place the towel on your face so as to minimize Perform 1 Times a Day
placing pressure on your jaw. Pressure should
be placed on the side of your face/cheek bone.

Use your bottom most arm to anchor the towel

in place. Use your top most arm to pull the
towel to cause a gentle rotational stretch in
your neck. Hold, then return to starting position
and repeat.

Video # VVXC3982U

PECTORALIS CORNER STRETCH Repeat 1 Time

Hold 1 Second
While standing at a corner of a wall, place your
arms on the walls with elbows bent so that Complete 1 Set
your upper arms are horizontal and your Perform 1 Times a Day
forearms are directed upwards as shown. Take
one step forward towards the corner. Bend
your front knee until a stretch is felt along the
front of your chest and/or shoulders. Your arms
should be pointed downward towards the
ground.

NOTE: Your legs should control the stretch by

bending or straightening your front knee.

Video # VVEVPYU99

SHOULDER FLEXION AAROM - SUPINE - Repeat 1 Time

CANE Hold 1 Second
Lying on your back and holding a wand or Complete 1 Set
cane, slowly raise the wand towards overhead. Perform 1 Times a Day
Use your unaffected arm to assist with the
movement.

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