Draft of new design

Strengthening type of exercises
Neck Extension Strengthening and Stretching Exercise
Function: To stretch and strengthen the muscles of the neck and to mobilise the cervical spine.
Method: Starting Position: Stand with feet apart or sit on a stable chair with your head in neutral position.
Action: Slowly and in a controlled manner push/shift your head directly backwards thereby creating a “double chin”. At end of range, hold for 5-10 seconds before relaxing to the starting position. Then protrude your neck & chin forwards. At end of range, hold for 5-10 seconds before relaxing to the starting position.
Notes: Consult your osteopath before performing this exercise
CSPM01
Neck Circular Motions Mobility Exercise
Function:
To increase range of movement in neck and maximising joint health by mobilising the cervical spine.

Method:
Starting Position: Stand with feet apart or sit with
feet comfortably with the head in a neutral position.

 
Action:
Slowly and in a controlled manner, draw imaginary circles with your nose. Begin with tiny
circles and gradually increase the size until rotating at maximum possible ranges. Try doing these clockwise and anticlockwise.

 
Notes:
It is normal for movements at end of range to feel a little uncomfortable, however should
you feel dizzy, sharp pain in the neck/head/arms, stop, and consult your osteopath.

Do not perform this exercise unless you consult your osteopath.
CSPM02
Stretching type of exercises
Mixed/Combined type of exercises
Spacing - remove after

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