neck exercises pdf csp

Neck pain Osteoporosis. Backwards stretching your neck muscles.

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Csp Neck Pain Exercises Pdf.

. Neck posture advice Tick the required exercise below 1. See back Perform the prescribed exercises slowly while maintaining good. Do not move your head.

You should use the exercises below for at least 68 weeks to help prevent symptoms returning. Further exercises Once your neck pain has started to settle you can try these exercises. You should not lift the head off the surface at all.

Physios say these simple exercises can help improve co-ordination and balance. Slowly tip your ear toward your shoulder. Stretch behind your neck.

These exercises may cause a pull but should not cause pain. Think of your head as a bowling ball which you rotate forward to rock the neck. Lateral Side Flexion Sit on a chair or on the edge of the bed Gently turn your head to look over your.

D Bend your head backwards as far as is comfortable and hold for 5 seconds then relax. Put your hand on the side of your head and apply pressure. Repeat 5 - 10 times.

Developed by Versus Arthritis and the Chartered Society of Physiotherapy these free resources offer exercise and advice to help combat common pains and conditions such as. Bring your head back to. Look at the ceiling.

To complete the neck exercises below make sure you are in a sitting position. Simple exercises Pendulumciseerxe Stand with your good hand resting on a chair. This will keep your neck in alignment with your spine.

Keep your spine straight. This is the end position of the exercise. Hold in this position for 5 - 10 seconds then relax.

Cervical Spondylosis Info Exercises - NHSGGC. Gently tilt your neck backward. Tilt your head down to rest your chin on your chest.

In this video George demonstrates some of the recommended exercises for neck and shoulder mobility as well as some basic strengthening for your postural and shoulder muscles. Turn your head to the right and clasp your hands behind your head. Avoid sleeping on your stomach fig.

You may feel a pull. Gently tense your neck muscles and hold. Hold this for five seconds and then repeat five times.

Simple exercises Wrist bend forward and back.

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