neck exercises pdf


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2. Some of the images in this leaflet are courtesy of ©Physio Tools Exercise 1 Sitting. Chin roll 1.


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Chin tucks Sit or stand with good posture and tuck your chin in but don’t look down.

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3. endobj • Stay active. As you resist the pressure you will feel your neck muscles contracting. Chin roll 1.

Neck Range Of Motion Exercises, Neck Exercises One very powerful way of controlling your neck pain is to do daily range of motion exercises, putting your neck through full movement several times a day. 0000005223 00000 n

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2012-09-18T10:28:06+01:00 <>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> Instructions: 1. stream 2.

Stretching exercises can help to relax the neck muscles and restore range of motion (fig. Neck pain This leaflet provides general information about neck pain and simple exercises that may help.

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Shoulder shrug 1. �u�*q��t�. These exercises may cause a pull, but should not cause pain. Healthy Upper Back: Exercises Here are some examples of exercises for your upper back.

Hold in this position for 5 - 10 seconds then relax. h�b```f``�``g`�Jad@ AV �PR�e\��+���ရ

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Neck paiN Neck pain usually gets better in a few weeks.

This sheet includes some exercises to help your neck pain. 62 0 obj<>stream 0000006172 00000 n

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Bed rest for more than a couple of days makes it harder to get going. x�b``�c``�e``���ʀ T��L;^]V8�/��%>�_�_$�r����T��z��Z�W�����?�{x�V����75�vzW5��\�.~���6W��ǁ������]� 6�W;���*�@ ���J��n+�ܧ�.y1;lR�hu�M�� ҫ�-�m�/�z������#�59��$I�4u�ҷ,vy�n��n.i�.

Pull your chin in, keeping your neck and back straight (not tipping your head forwards). ,Ȟh- ��/�臱ԫ@��l�}�)�{.�v��S$r�b�X��֘�t�X�e���F��λ��wb7&؉ 3��>�I���E���&����������x�o\��g���^.����ۋ���� Perform .

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Neck and Shoulder Relaxation Exercises Do these exercises _____ times each, _____ times a day.

Neck exercises | Oxford Health NHS Foundation Trust 3 chin until you feel the stretch on your upper neck. <> Cervical Spine: Neck Exercises Neck pain can be caused or aggravated by muscle tension due to poor posture. with your neck muscles to keep your head in the upright position. 2012-09-18T10:28:06+01:00 0000011863 00000 n

Hold . Repeat this 5 - 10 times. Shrug your shoulders, bringing them up towards your ears. endobj 2. 0000002695 00000 n Zǵy,��v���ٿr��)QԑH�J"oes(�����.��A�t�h��+`�}C���r�Cu�-��1��É �B�Ϛ���U��ѣ!

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hޤ�_o�0�����q�HU%`e����A�����j�������L�%�;��|�l�ˆ��"�!Q�����h �g*��$j��ȯ��$\k�"8��=��G��K��n�ޖ/����"��B���yM����^�"�&��3�"�t������}K�q���~��������c��n������_m���$3��HA'E�F���~�� 髆����9z'f�fϟ�ej225eYk:.�.s�s���u��Kg�t1�W�%�&�nnI�� �B�e�uEI����A+aN'�E�(�i��wi>̫t�=I�ʍצ���%t�3�v���Ã�&��1+,���_�uu/�& �5D$QP?|7��+�o�*_J,j�q���z.�`u�%ZC���:+@g$��Nͬ������ 1Neck Exercises Stretching and Increasing Mobility Below you will find stretching exercises specifically for the neck. 6) Prevention: Posture! •to Most cases of neck pain get better on their own within a few weeks. It’s important to carry on exercising, even when the pain goes, as this can reduce the chances %PDF-1.3 endstream endobj 3325 0 obj <>stream How to do the exercises Lower neck and upper back stretch 1. Repeat times per day. times. False "��J�p���hZ�!�\��x���%�kB��u��I;��d����8�&�����}!G�

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Hold the pressure for up to 10 seconds, then release gently. ��G��B�@�� 0000018711 00000 n 0000000976 00000 n

Lower your shoulders and repeat. �{-. massages, des ultra-sons, de la chaleur et des exercices non spécifiques pour mes patients, sans prêter attention à la nature du problème.

%PDF-1.6 %���� endstream endobj 93 0 obj<>/W[1 1 1]/Type/XRef/Index[9 51]>>stream endstream endobj 61 0 obj<>>>/LastModified(D:20050609194736)/MarkInfo<>>> endobj 63 0 obj<>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageC/ImageI]/ExtGState<>>>/StructParents 0>> endobj 64 0 obj<> endobj 65 0 obj<> endobj 66 0 obj<> endobj 67 0 obj[/ICCBased 80 0 R] endobj 68 0 obj[/Indexed 67 0 R 255 81 0 R] endobj 69 0 obj<>stream  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

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15-16). Simple Neck Exercises This article focusses on quick, simple and easy neck exercises. 2.

0000003095 00000 n ��HT�b`b�� �I#�c�` DoM Exercises The exercises overleaf should be started gently and increased gradually, and you should not try to push hard to get rid of pain. 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

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