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Cervical Flexibility

The document provides instructions for various cervical flexibility exercises including cervical flexion, extension, side bending, rotation, upper trapezius stretch, levator scapula stretch, neck circles, and a corner stretch. It lists the specific movements and positions for each exercise and notes that questions can be directed to Orthopaedic Specialists of North Carolina.

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mec17
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146 views3 pages

Cervical Flexibility

The document provides instructions for various cervical flexibility exercises including cervical flexion, extension, side bending, rotation, upper trapezius stretch, levator scapula stretch, neck circles, and a corner stretch. It lists the specific movements and positions for each exercise and notes that questions can be directed to Orthopaedic Specialists of North Carolina.

Uploaded by

mec17
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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1501 North Bickett Blvd.

Suite E ~ Louisburg, NC 27549 ~ Phone (919) 497-0445 ~ Fax (919) 497-0118

CERVICAL FLEXIBILITY EXERCISES


Do each exercise _____ times a day.
Repeat each exercise ______ times.
Hold each position for ______ seconds.
These exercises can be done while sitting or standing

 CERVICAL FLEXION
o Bend your head forward while keeping your chin tucked.

 CERVICAL EXTENSION
o Bend your head backwards.

 CERVICAL SIDE BENDING


o Bend your head towards your shoulder keeping your
eyes forward.
o Bend to the _______________side(s).

*If you have any questions about these guidelines or the appropriateness of any other activities
please call Orthopaedic Specialists of North Carolina at (919) 497-0445.

1501 North Bickett Blvd. Suite E ~ Louisburg, NC 27549 ~ Phone (919) 497-0445 ~ Fax (919) 497-0118

 CERVICAL ROTATION
o Turn your head to look over your shoulder.
o Turn towards _______________side(s).

 UPPER TRAPEZIUS STRETCH


o While keeping one shoulder down, bend
your head towards your opposite
shoulder. Use pressure with your hand if
needed.
o Bend towards ______________side(s).

 LEVATOR SCAPULA STRETCH


o Bend your head down and towards the
______________side(s).
o Give extra pressure with your hand if
needed.
o Repeat on the other side.

*If you have any questions about these guidelines or the appropriateness of any other activities
please call Orthopaedic Specialists of North Carolina at (919) 497-0445.

1501 North Bickett Blvd. Suite E ~ Louisburg, NC 27549 ~ Phone (919) 497-0445 ~ Fax (919) 497-0118

 NECK CIRCLES
o Bring your chin in towards your chest.
o Slowly roll your head towards the left and then the right.
o Relax and repeat.

 CORNER STRETCH
o
o
o
o
o
o
o

Stand facing a corner of the room or within a door frame.


Put each hand, with your palms flat, on the wall at shoulder level.
Bend your elbows about 90 degrees.
Tighten your stomach muscles.
Slowly breathe in as you bring your chest toward the wall.
Return to the starting position by pushing back with your hands.
Breathe out as you do this.

*If you have any questions about these guidelines or the appropriateness of any other activities
please call Orthopaedic Specialists of North Carolina at (919) 497-0445.

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