Αποτελέσματα Αναζήτησης
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.
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.
Isometric Flexion. Using light pressure with your fingers against your forehead, resist with your neck muscles to keep your head in the upright position.
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 Rotation with Flexion/Extension 1. Turn only your head, not your body. 2. Turn your head and look up over right shoulder. 3. Keep head turned, and look up and right for five seconds. 4. Repeat ten times. 5. Turn head and look down toward left hip. 6. Keep head turned, and look down and left for five seconds. 7. Repeat ten times.
6. Isometric Flexion Using light pressure with your fingers against your forehead, resist with your neck muscles to keep your head in the upright position. Hold _____ seconds. Repeat _____ times. Perform _____ times per day. 7. Isometric Extension Using light pressure with your fingers against the back of your
The exercise is a controlled eccentric action of the flexors into cervical extension range followed by a concentric action of these muscles to return the head to the neutral upright position.
