NECK PHYSIOTHERAPY

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NECK PHYSIOTHERAPY
HEAD ROOLS

HEAD ROLLS

  • Either sit in a seat or stand conveying your weight uniformly on the two feet.
  • Delicately twist you head down, bringing your jawline toward your chest.
  • Roll your head to one side with the goal that your ear is behind you Hold this situation for 5 seconds.
  • Tenderly roll your head back toward your chest and to one side. Turn your head so your ear is over your left shoulder Hold for 5 seconds.
  • Gradually roll your head back and in a clockwise circle thrice
  • Turn around headings and moderate roll your head in a counterclockwise circle thrice.

Tip:Do not shrug your shoulders up during this exercise.

NECK RETRACTION

NECK RETRACTION

  • While lying faceup or sitting down, bring head straight back, keeping your eyes on the horizon.
  • Then return to Neutral.
  • Repeat 10 times.

Tip:Do not retract your shoulders.

HEAD DROP

HEAD DROP

  • Starting in a seated position, retract neck(as above).
  • Slowly move head up andd backward as far as you can comfortably go.
  • Return to neutral.
  • Repeat 10 times.
  • Do this exercise again at the end of each session.

Tip:Do not shrug your shoulders up during this exercise.

SIDE BEND

SIDE BEND

  • Sit down, bring head into neck-retraction position,then gently guide right ear toward right shoulder with right hand.
  • Stop when u feel a stretch on left side of neck.
  • Return to neutral.
  • Repeat 5 times on each side.

Tip:Do not shrug your shoulders up during this exercise.

Rotation

Rotation

  • While sitting, bring head into neck-retraction position, then gently turn head diagonally to the right so your nose is over your shoulder.
  • Return to neutral.
  • Repeat 5 times on each direction.

Tip:Do not rotate your upper back.

Flexion

Flexion

  • Sitting down,bring head into neck-retraction postion.
  • Claps hands behind head and gently guide head down, bringing chin toward chest.
  • Stop when u feel a stretch in the back of your neck.
  • Return to neutral.
  • Repeat 5 times.
SHOULDER BLADE PULL

SHOULDER BLADE PULL

  • While sitting, bend raised arms at 90 degree angles.
  • Relax shoulders and neck.
  • Keeping arms and neckk still, squeeze the muscles between shoulder blades, drawing shoulder blades close together.
  • Return to neutral.
  • Repeat 5 times.
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