Αποτελέσματα Αναζήτησης
Cervical Stretching and Posture. Seated Cervical Retraction. Reps: 10 Sets: 3 Hold (sec): 5 Weekly: 5x Daily: 2x. Step 1. Step 2. Setup. Begin sitting in an upright position with your feet flat on the floor. Movement. Gently draw your chin in, while keeping your eyes fixed on something in front of you. Tip.
Cervical Home Exercise Program. Chin Tucks/Neutral Cervical Spine. Sitting. Sit up with your shoulders back and down, keeping your eyes and chin level. Pull your head back and up tall as if you were being pulled by a string from the top of your head. Let your chin drop slightly.
Aerobic exercise (such as walking, biking or swimming) increases blood flow to the muscles, ligaments and discs in your neck. Start with five minutes a day and work up to 20 to 30 minutes each day. Start Neck Exercises The exercises (on the back page) may help decrease your pain. Do these exercises one to three times a day.
Cervical stenosis is a narrowing of the spinal canal or intervertebral foramen where each spinal nerve root exits the spinal cord. It commonly occurs due to wear and tear from daily activities or the progression of osteoarthritis. It can also occur due to trauma or congenital disease.
EXERCISES FOR IMPROVING CERVICAL SPINE FLEXIBILITY. *Repetitions, Sets and Hold Times: Do 5-10 repetitions each, Hold for 10-30 seconds, Perform 1-3 sets each. ACTIVE NECK ROTATION. Lie on your back with your knees bent and your feet flat. on the floor. For extra comfort, place a neck roll or a rolled up towel under your neck. Look straight ahead.
Cervical Isometric Exercises: Push into hand for 5 Sets of 3 seconds, 2-3X’s/day, switch hand to the other side of the head and repeat. Extend head back in a diagonal in the other direction , looking over your shoulder to the sky. 3 set’s of 15/ 2X’s day Cervical Extension/Flexion Ex.: Extend into
Isometric Flexion. Using light pressure with your fingers against your forehead, resist with your neck muscles to keep your head in the upright position.
