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Vestibular rehabilitation exercises. Remember... It is normal for these exercises to cause the feelings you are trying to avoid. This is vital for the success of the programme, and should not put you off. If an exercise is not causing these feelings, move on to more active exercises.
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Neck and Upper Back Level 1 – Exercises 1 to 6 1. Chin Retraction Sit straight-backed. Pull your chin in, as if you are gliding your entire head straight backwards. Keep your neck and back straight (not tipping your head forwards or backwards). Hold at the end position for 1 to 2 seconds and feel the stretch in your neck. Repeat 10 times ...
The exercise plans shown here are designed to be used as a guide and a point of reference, they are not exhaustive and can be modified and progressed under the supervision of your physiotherapist.
Neck exercises. To complete the neck exercises below, make sure you are in a sitting position. Turn your head to one side until you feel a stretch. Hold for 5 - 10 seconds and then relax and do the same on the opposite side. Repeat 5 - 10 times.
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Neck motor control. Lie on your back with your knees bent without a pillow under your head and neck. If this is not comfortable, place a small, folded towel under your head for support. Start by looking up at a point on the ceiling, then, with your eyes, look at a spot on the wall just above your knees.
Health Services at Wolves. Neck Mobility Exercises. Guidance. You have been provided with these exercises to help improve your neck stiffness and pain. These Exercises are intended to assist with the mobility for your neck through the rehabilitation process.
Neck Class Exercises Exercise 1: Shoulder Press (with weight) Stand tall and hold weights in each hand at shoulder height. With one arm, press the weight towards the ceiling. Alternate arms each time. + To make this harder, increase the weight you are using or increase the speed of the movement. - To make this easier, perform the exercise
