neck exercises pdf kaiser

Kneel on the floor and sit back on your ankles. Place a small towel roll under the back of your neck for support.

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Stretching exercises can help to relax the neck muscles and restore range of motion fig.

. Avoid Lifting this increases the tension in the neck muscles As time allows for every hour you are up lie down for 5 minutes to allow inflamed tissues to rest. 5 Strengthening and stabilizing the neck. Exercise 10 times in each direction.

Neck Pain Exercises Pdf Kaiser. Do each one a few times to start with. However dont do any.

Do the ones that help you the. HEAD FLEXION AND NECK EXTENSION a. Avoid carrying heavy items on your shoulders or.

Start each exercise slowly. Moist warm towel or using a heating pad. You dont need to do every exercise.

Postural Exercises - Kaiser Permanente. Your feet should be flat on the floor about 12 inches from your buttocks. Lower neck and upper back stretch.

Lean forward place your hands on the floor and stretch your arms out in front of you. Follow with a slow and gentle nod of. Lie on your back with your knees bent.

Head and neck with your knees bent. Pelvic tilt exercise 1. Bend your head forward reaching your chin toward your chest.

Slide 2 of 5 Diagonal neck stretch. Repeat 2 to 4 times toward each shoulder. Dont wear a neck collar unless your doctor tells you to.

If you have knee pain do not do this exercise. Interlock fingers of both hands behind your neck b. Cross your arms over your chest.

Exercises to improve your neck pain AEROBIC EXERCISES WALKING Take short walks several times during the day. The following exercises will help strengthen the muscles in your neck as well as relieve existing neck pain. Towel roll under the back of your neck for support.

Follow with a slow and gentle nod of your head as if you were saying yes without. Quality Health Care Provider Kaiser Permanente. SLEEPING Lying on your.

Pull your head toward your shoulder. This means to tighten your muscles by pulling in and imagining your belly button moving toward your spine. Wear athletic shoes.

Look at a spot on the wall just above your knees. Look at a spot on the wall just above your knees. For example keeping your right shoulder down lean your head to the left.

Try to do these exercises regularly. Sit in a chair keeping your neck shoulders and trunk straight. Lie on the floor on your back with your knees bent at a 90-degree angle.

If you need to adjust the position so that its comfortable. While maintaining the neck upright nod head forward and tuck your chin in See Fig 6. Exercises Many people find the following exercises helpful.

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