neck exercises pdf

Repeat 15 times. <<20de7a902b542f43a87a30bafe3cae69>]>> <> times. This sheet includes some exercises to help your neck pain.


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Further exercises Once your neck pain has started to settle you can try these exercises: • Put your hand on the side of your head and apply pressure.

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Posture! %PDF-1.3 3 0 obj endstream endobj startxref Shoulder shrug 1. x�b``�c``�e``���ʀ "��J�p���hZ�!�\��x���%�kB��u��I;��d����8�&�����}!G� 3. 0000006683 00000 n 0000001635 00000 n H��T]o�0}�W�G��c��C�jj�N���4U! *T�ke �m�JB�yt{�@����[���1�����0='l�7�u�۪_c8�;Y�5����k�T]��ί��݅R���t4�����G���4NE�\�{�3�W�>������cVP�߷�Zb$�]���9 Ease off the exercise if you start to have pain. 2 0 obj 0000019149 00000 n 62 0 obj<>stream

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Instructions: 1. Healthy Upper Back: Exercises Here are some examples of exercises for your upper back. Start each exercise slowly. Remember to hold the DLC, then begin the exercises. 3343 0 obj <>/Filter/FlateDecode/ID[<6F184DDAE7D08142BF03BEF398D57D62><18EDAE700345FD439FF9DD37D5F9DBFF>]/Index[3321 35]/Info 3320 0 R/Length 102/Prev 777250/Root 3322 0 R/Size 3356/Type/XRef/W[1 2 1]>>stream Neck and Shoulder Relaxation Exercises Do these exercises _____ times each, _____ times a day.

p�Qޅ ~��iN��Q۱6-��k=w�)����!�. These exercises may cause a pull, but should not cause pain. 0000007131 00000 n uuid:b3e33c97-ff80-4518-bb55-daf6e9bedeb7 Shrug your shoulders, bringing them up towards your ears. endstream endobj 61 0 obj<>>>/LastModified(D:20050609194736)/MarkInfo<>>> endobj 63 0 obj<>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageC/ImageI]/ExtGState<>>>/StructParents 0>> endobj 64 0 obj<> endobj 65 0 obj<> endobj 66 0 obj<> endobj 67 0 obj[/ICCBased 80 0 R] endobj 68 0 obj[/Indexed 67 0 R 255 81 0 R] endobj 69 0 obj<>stream 0000005698 00000 n Shoulder shrug 1. Isometric Extension and exercise seet Neck Pain (continued overleaf) Posture Posture is important when experiencing neck pain. Repeat on the other side. Exercises The exercises overleaf should be started gently and increased gradually, and you should not try to push hard to get rid of pain. Your doctor or therapist will tell you when you can start these exercises and which ones will work best for you. Hold at the end position and feel the stretch in your neck.

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