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These are good stretches for you neck and will help you keep your neck flexible and mobile.


Relax and repeat.

Zǵy,��v���ٿr��)QԑH�J"oes(�����.��A�t�h��+`�}C���r�Cu�-��1��É �B�Ϛ���U��ѣ! Neck and Shoulder Relaxation Exercises Do these exercises _____ times each, _____ times a day. These exercises may cause a pull, but should not cause pain.

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Neck pain This leaflet provides general information about neck pain and simple exercises that may help. Exercises The exercises overleaf should be started gently and increased gradually, and you should not try to push hard to get rid of pain. Neck and Shoulder Relaxation Exercises Do these exercises _____ times each, _____ times a day. How to do the exercises Lower neck and upper back stretch 1. endstream endobj 93 0 obj<>/W[1 1 1]/Type/XRef/Index[9 51]>>stream 0000001635 00000 n 0000002371 00000 n stream

Ɨ���_����c��� 0000001388 00000 n Do only the exercises instructed by your therapists. C��B��| ���u RK�%�

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startxref Here are some examples of good and bad sitting and lying postures.

Purpose: To strengthen muscles in the neck and/or maintain strength gained in the MedX machines.

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0000004465 00000 n ��r�����u�� c6rhhq����/�2j��Y|"σQ�-�C�j��������/�- �=� ��(�/G���֑NDv4�mGq�n�x,� �����.Ss�kC�3�{D؉�g�"�NF8�GX�^������ݫY�iQnL��KX�>��t=)U�K���H�nSu��ij�kj�j� h��X�n���~��1�d� Pull your chin in, keeping your neck and back straight (not tipping your head forwards). Cervical Range of Motion and Isometrics Home Exercise Program, Page 2.

times. Ease off the exercise if you start to have pain. 15-16).

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%PDF-1.5 Hold . Chin roll 1. 0000693444 00000 n xref 3343 0 obj <>/Filter/FlateDecode/ID[<6F184DDAE7D08142BF03BEF398D57D62><18EDAE700345FD439FF9DD37D5F9DBFF>]/Index[3321 35]/Info 3320 0 R/Length 102/Prev 777250/Root 3322 0 R/Size 3356/Type/XRef/W[1 2 1]>>stream Core exercises can help with your neck pain. with your neck muscles to keep your head in the upright position. �RS����(�:a:����7��a�!Й7N� %�`zh|����LZ:�E9�����B�"��(��


Start each exercise slowly. *T�ke �m�JB�yt{�@����[���1�����0='l�7�u�۪_c8�;Y�5����k�T]��ί��݅R���t4�����G���4NE�\�{�3�W�>������cVP�߷�Zb$�]���9


Hold in this position for 5 - 10 seconds then relax. 0000007131 00000 n

[�r{���9��v��:g����.{Y��w��z�qB�L�G��t���7C�\�gH�1:1p;. Bend your head forward until you feel a stretch behind your neck.

��P�QI���B��-N���A]bh�pcqJ+�U��Nq�FB�� 2 Sitting. Bring your chin in towards your chest. Creo Normalizer JTP 1 0 obj %PDF-1.6 %���� %%EOF 2.

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Repeat 15 times. 2.

Perform . The pictures and text below make it easy. Your doctor or therapist will tell you when you can start these exercises and which ones will work best for you.

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Isometric Flexion.

%���� ��Ƒ�.�o3���. "��J�p���hZ�!�\��x���%�kB��u��I;��d����8�&�����}!G� seconds. � ?��2��ϟI�����4�E�����P\��?�[�t�D��qJdJ���������.�\B.Sa�Z�¥)�4w�N?�Y����d��������_>L�3���9�}7���d��0�Bc7�qЉ��� If you suffer from a stiff neck or a pinched nerve in the neck, these exercises with give you pain relief. 0000006172 00000 n

It’s important to carry on exercising, even when the pain goes, as this can reduce the chances endstream endobj 3325 0 obj <>stream

As you resist the pressure you will feel your neck muscles contracting.

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4 0 obj Shoulder shrug 1. 0000002695 00000 n Remember to hold the DLC, then begin the exercises. 3321 0 obj <> endobj

Instructions: 1. Repeat on the other side. trailer �u�*q��t�.

Cervical Isometric Exercises .

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 Sit on a chair or on the edge of the bed  Gently turn your head to look over your ………….. shoulder  Hold for ………... seconds  Turn your head back to the middle then turn to look over your …………….. shoulder  Hold for ……..… seconds  Repetitions 2012-09-18T10:28:06+01:00 p�Qޅ ~��iN��Q۱6-��k=w�)����!�.

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Please contact your physiotherapist if you have any questions regarding this information.

Summary • Neck pain is common but most cases aren’t caused by a serious problem. 6) Prevention: Posture! Healthy Upper Back: Exercises Here are some examples of exercises for your upper back. •to Most cases of neck pain get better on their own within a few weeks.

Lower your shoulders and repeat. uuid:e488bd9c-62a7-4552-b5c3-8b7a6ef79ab5

Neck exercises www.oxfordhealth.nhs.uk | Oxford Health NHS Foundation Trust 3 chin until you feel the stretch on your upper neck.

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1Neck Exercises Stretching and Increasing Mobility Below you will find stretching exercises specifically for the neck. Bed rest for more than a couple of days makes it harder to get going. }X� ��M$ö�1*��v���~�#����bCaM+���+�@?O�R�������� �4�N��y����������ۡ1d��-ɾ��#����|WxG���ͤL�2*I�Lۚ>q�����иR�YT���"����Kq�;od�d2�2���a䱱�f�o�N9:!G�j�6����]������sߡHE()�xw� %�X6�M��ˊFt ;|��mg�E����`]���(NC/�'h;~^���o[����11�'x�K� TbI���h>{?������B��/`�����S?�%�ߥ�[ �K� �ա� 86 0 obj <> endobj 99 0 obj <>/Filter/FlateDecode/ID[<1675C33B017D4A7C920E0663472F2C76>]/Index[86 37]/Info 85 0 R/Length 83/Prev 501179/Root 87 0 R/Size 123/Type/XRef/W[1 3 1]>>stream H��S]K+1}ϯ�G����M⃭��b�g)��mD�_�$��Yi�v���9�g�;8;�n'7S@8?��N�U��Y$ ��� h�"�%�����C3b��D ��W�6 d���6`U�Qx_Ch� � ��e`��TQ@:��T���{V#wQ@ˌQ�,�e�

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This sheet includes some exercises to help your neck pain. 7. stream 2.