Video Tag
cervical herniated disc
Neck Extension - AROM
HOW : Start in a seated position. Begin to look up slowly and isolate the neck muscles to tilt your head up and back for the prescribed amount of reps. FEEL : You should feel your neck muscles working. COMPENSATION : Only allow motion in...
Chin Tuck to Neck Extension
HOW : Sit up nice and straight in a chair. Start with a chin tuck by pushing your head backwards over your shoulders using the deep neck muscles. From here, begin to look up towards the ceiling and slowly get out of the chin tuck...
Scalene Stretch
HOW : Begin in a seated position on a stool or chair. Place your hand underneath your bottom anchoring down your shoulder. Keep your shoulder depressed down as you tilt your head to the opposite side away from the anchored hand. Hold for the prescribed...
Prone Snow Angel - Head Lift
HOW : Begin by lying face down with your arms down at your side and palms up. From this position, squeeze your shoulder blades back and then try to lift your shoulders, head, and neck off of the ground while keeping your arms straight. From...
Prone Overhead Lift Off - PVC
HOW : Begin by lying flat on your stomach with your arms up overhead. Grab onto a dowel or stick with both hands and your shoulders comfortably apart. From here, squeeze your shoulder blades and lift the dowel straight up as high as you can...
Neck Circle - Scapula Depression
HOW : Start in a standing position. Hold your arms at your side but slightly away from your body. Reach out to each side causing your shoulder blades to pull down. From here, slowly rotate your head around in a circular motion for the prescribed...
Seated Neck Anti-rotation
HOW : In a seated position, loop a band around your head at the forehead level. Grab the opposite side of the band, cross it, and bring your elbows up to shoulder height, creating an X. Perform a chin tuck and with one hand try...
SNAGS
HOW: Use a towel wrapped around the desired area of your neck to be stretched. The edge of the towel provides great friction for this mobilization. First stabilize one end of the towel, then pull up and over with the opposite arm of the desired...
Seated Chin Tuck
HOW: In a seated position focus on tucking your chin towards the front of the upper part of your neck. Think about creating a "double chin". FEEL: You will feel the muscles in the front of your neck activating. You may feel a stretch in...
Cat Cow - Distraction
HOW: Place your hands against an elevated surface, lean into the surface so that most of your body weight is in your arms. Then perform the traditional cat cow by arching and tucking your tailbone. FEEL: This should feel like a global stretch to your...