Cervical Extension
This exercise involves tilting the head upwards to improve cervical extension.
Instructions
- 1Stand or sit with a straight back.
- 2Tilt your head upwards towards the ceiling.
- 3Hold for a few seconds, then return to the center.
- 4Repeat 5-10 times.
- 5Focus on smooth and controlled movements.
Programming Recommendations
We recommend performing 3 sets of 10 repetitions, once or twice daily unless directed otherwise by your healthcare provider.
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Seated Cervical Retraction / Chin Tuck
This exercise helps improve neck posture by retracting the head.
Upper Trap Stretch / Hand Behind Back And On Head
This exercise stretches the upper trapezius muscle by pulling the head to the side.
Upper Trap Stretch With Hand On Head
This stretch targets the upper trapezius muscle by using your hand to apply gentle pressure to your head.
About This Exercise
This exercise is particularly effective for addressing Cervical Strain/Sprain, Cervical Spondylosis, Cervical Muscle Tension. Always ensure proper form when performing this exercise to maximize benefits and minimize the risk of injury. If you experience pain during this exercise, stop immediately and consult your healthcare provider.
Professional Guidance
For optimal results, consider working with a physical therapist or other qualified healthcare provider who can ensure proper exercise form and progression. They can also adjust the exercise parameters to your specific needs and condition.