File name: Neck Range Of Motion Exercises Pdf

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👉Neck Range Of Motion Exercises Pdf

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Range of Motion Exercises (for Better Blood Flow and Flexibility) Stand or sit. Keep your spine straight. Relax your shoulders at your side. Raise your shoulders toward your ears. Hold three . 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 . Slowly tilt your head toward one shoulder, then slowly repeat to the opposite side while keeping your face straight ahead. Hold seconds. Repeat times. Perform times per day. See more. 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. 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. Perform. seconds. Repeat times per day. times. 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. 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. 4. Neck Side bending Slowly tilt your head toward one shoulder, and then slowly repeat to the opposite side while keeping your face straight ahead. 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. the opposite side of your neck. 4. Hold for five seconds. 5. Repeat ten times. 6. Repeat on other side, moving head toward right shoulder. 7. Hold for five seconds. 8. Repeat ten times. Cervical Protraction and Retraction 1. Sit up tall, lean chin forward slightly. 2. Push chin back as if to make a double chin and hold.