Cervical Exercise: - KnowYourBack.org

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Selecting <strong>Exercise</strong>s...continuedSupine retraction (Figure 3): While lying onyour back with your head in neutral position,place your fingers on your chin and push downwardso your chin tucks and your head is pusheddownward into its resting surface. Be sure tofeel a stretch in the back of your neck and a senseof “crowding” in the front of your neck. Repeatthat stretch 8-10 times while monitoring yourpain for either improvement or worsening. Stopthe exercise if your pain is worsens as a result.Figure 3. Supine retraction
Sitting or standing neck retraction (Figure 4):This exercise often reduces or eliminates painby taking your head as far backward as possible,often well past the “neutral” position (Figure 1).Place your fingers on the front of your chin tohelp push your head backward as far as it will go,but maintain your face in a forward-direction.You will again feel a stretch in the back of yourneck and a sense of “crowding” your throat infront. Hold that “retracted” stretching positionfor 1-2 seconds and then release, allowing yourhead to return to neutral. Repeat that movement8-10 times and perform 3-4 such sessions eachday, especially if you are finding it is reducingyour pain. Often, as pain reduces, your head willretract further andfurther backward,making the exerciseeven more beneficial.Even afteryour pain is eliminated,continue thisexercise 3-4 timesdaily for anothertwo weeks to helpprevent your painfrom returning,or return to it anytime your paindoes begin again.Figure 4. Sitting orstanding neck retraction
Page 5: Walking erectly with “neutral”
Page 9 and 10: hollow in our lower backthat we hav
Page 11 and 12: Strengthening ExercisesMany people
Page 13 and 14: Prone Head Lifts (Figure 10): Lying
Page 15 and 16: Neck Rotation (Figure 13): While si

Cervical Exercise: - KnowYourBack.org

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