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Simple exercises in lying for the neck and upper thoracic region:


1. For preventing forward head posture and correcting alignment of the cervical spine)Neck exc ly 1Lie on the floor, bend both knees and place feet flat on the floor. Place both hands behind the neck and open up the elbows
by pushing them flat onto the floor.
– Maintain a posture where the belly button is pulled back towards the spine.
–  With the neck relaxed and supported by both hands, gently lift the head forward, resting the chin on the chest.
–  On returning to the starting position, try to lower the neck, one vertebra at a time, like “de-stacking” a stack of building blocks.
–  Remember that the movements must be controlled in both directions, and not cause you any pain or discomfort.

Neck exc ly 22. Lie on the floor, bend both knees and place feet flat on the floor. Gently pull the navel to the spine.
–   Gently press the neck towards the floor, at the same time forming a double chin.
–   Hold the chin-tuck position for 6 seconds, then slowly relax and return to the starting position.
–   Should you feel you struggle with this exercise, as the neck is too far forward, place a pillow under the head to perform this exercise.

3. A progression from exercise 2 would be to assume the same starting position, gently press neck towards floor (chin tuck position) and then gently lift the head off the floor / pillow, maintaining this chin-tuck position.
–  Hold the position off the floor / pillow for 6 seconds, then gently return to the floor / pillow.
–  Return to the neutral position and repeat exercise another 5 times.

4. Adding rotation: Lie on the floor, bend both knees and place feet flat on the floor. Gently pull the navel to the spine.
– Gently press the neck towards the floor, at the same time forming a double chin.Neck exercises 3
– Now turn the head to the left, holding the chin-tuck position.  Hold for 6 seconds, return to the neutral position.
– Repeat another 5 times.
– Repeat the exercise for the other side as well.  Do 6 repetitions in total to the right.

 

Reference: Berger, P. 2003. The journey to pain relief. 1st Edition. South Africa. Hunter House.

 

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