RISE HEALTH CENTRE August 29 2018 Page: 1

1275 Bay St. Untitled

Victoria BC, V8T 1S8

risehealth.ca https://www.physiotec.org

Notes:

1. Active cervical side bending Stand or sit tall.

Without turning the head, slowly tilt your head sideways to bring your ear to your
shoulder.
Return to the neutral position and repeat.
Sets: 2 Repetition: 5 Hold: 5 sec.

2. Active neck extension Stand or sit tall.

Move your head backwards as to look up to the ceiling.
Return to the initial position and repeat.
Do not tilt or turn your head.
Sets: 2 Repetition: 5 Hold: 5 sec.

3. Active neck flexion Sit tall.

Slowly bend chin to chest to look down at the floor.
Return to neutral position and repeat.
Sets: 2 Repetition: 5 Hold: 5 sec.

4. Active neck rotation Position yourself in a tall sitting or semi-reclined position.

Tuck your chin in and turn your head to one side for the prescribed number of
repetitions.
Repeat on the other side.
Sets: 2 Repetition: 5 Hold: 5 sec.

5. Cervical extension+retraction Sit tall.

Slowly tuck your chin inward and pull yourself up as if there is a rope pulling the back
of your head upward.
Move your head backwards to look towards the ceiling.
Return to the neutral position, then release your chin and repeat.
Sets: 2 Repetition: 5 Hold: 5 sec.

Prepared by: John Hunter 1(250) 381-7473 © Physiotec 1996-2018. All rights reserved.
 RISE HEALTH CENTRE August 29 2018 Page: 2
1275 Bay St. Untitled
Victoria BC, V8T 1S8

risehealth.ca https://www.physiotec.org

Notes:

6. Retraction/elongation Stand or sit tall.

Focus on an object at eye level while you slowly tuck your chin inward and pull
yourself up as if there is a rope pulling the back of your head upward.
Maintain the position 1 second and relax.
Repeat 10 times

If you get any pain after or any radiation of symptoms, stop.

Sets: 2 Repetition: 5 Hold: 5 sec.

7. Scap. depression/retraction Stand or sit with your arms resting comfortably in front of your body.
Straighten the back.
Pull your shoulder blades together slightly, as well as try to push the shoulder blades
down.
Hold the position.
Sets: 2 Repetition: 5 Hold: 5 sec.

8. Stretching levator scapula Sit tall on a straight chair.

Grab the bottom of the seat with your hand on the injured side to lower the shoulder
by pulling down.
Tilt and turn your head to the opposite side.
Nod head forward until a stretch is felt along side and back of neck.
Apply extra pressure (gently) with your hand to increase the stretch if needed.
Hold the stretch and relax.
Sets: 2 Repetition: 5 Hold: 5 sec.

9. Stretching side bending Lift one arm and bring it up and across your head.
Sit straight and place the palm of your hand on your head.
Use your hand to pull your head gently down towards your shoulder until a stretch is
felt on the opposite side of the neck.
Maintain the position.
Do not turn your head or tilt it forward or backwards while you perform this stretch.
Sets: 2 Repetition: 5 Hold: 5 sec.

10. Scapular retraction Lie on your stomach with your arms by your sides.
Squeeze the shoulder blades together.
Relax and repeat.
You can place a rolled towel under the forehead so the head is aligned with the spine
and the face is off the table.
Sets: 2 Repetition: 5 Hold: 5 sec.

Prepared by: John Hunter 1(250) 381-7473 © Physiotec 1996-2018. All rights reserved.
 RISE HEALTH CENTRE August 29 2018 Page: 3
1275 Bay St. Untitled
Victoria BC, V8T 1S8

risehealth.ca https://www.physiotec.org

Notes:

Exercise#1 : Page 1 XGEN24 Active cervical side bending

Sets: 2 Repetition: 5 Hold: 5 sec.
Exercise#2 : Page 1 XGEN27 Sitting, active neck extension
Sets: 2 Repetition: 5 Hold: 5 sec.
Exercise#3 : Page 1 XGEN2068 Sitting, active neck flexion
Sets: 2 Repetition: 5 Hold: 5 sec.
Exercise#4 : Page 1 XGEN25 Sitting, active cervical rotation
Sets: 2 Repetition: 5 Hold: 5 sec.
Exercise#5 : Page 1 XGEN2069 Sitting, active cervical extension with retraction
Sets: 2 Repetition: 5 Hold: 5 sec.
Exercise#6 : Page 2 XGEN2048 Sitting, active neck retraction and spinal elongation
Sets: 2 Repetition: 5 Hold: 5 sec.
Exercise#7 : Page 2 XGEN2217 Standing active scapular depression/retraction with arms at sides
Sets: 2 Repetition: 5 Hold: 5 sec.
Exercise#8 : Page 2 XGEN2058 Sitting, levator scapula stretching
Sets: 2 Repetition: 5 Hold: 5 sec.
Exercise#9 : Page 2 XGEN33 Neck stretching in side bending (scalenes, upper trapezius) with overpressure
Sets: 2 Repetition: 5 Hold: 5 sec.
Exercise#10 : Page 2 GEN119619 Prone scapular retraction
Sets: 2 Repetition: 5 Hold: 5 sec.

Prepared by: John Hunter 1(250) 381-7473 © Physiotec 1996-2018. All rights reserved.