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
Link to video
Neck Circular Motions Mobility Exercise
To increase range of movement in neck and maximising joint health by mobilising the cervical spine.
Starting Position: Stand with feet apart or sit with
feet comfortably with the head in a neutral position.
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.
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.
Link to video
Stretching type of exercises
Mixed/Combined type of exercises
Link to combined PDF file