neck and shoulder strengthening exercises pdf

Tilt your neck to your left so that you feel some kind of stretching in your trapezius muscle. Exercises can be done daily or on alternating days.

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Place opposite hand on back of your head and gently pull downward toward knee until a stretch is felt.

. The neck roll is a simple exercise that offers neck and shoulder pain relief. Gently bend your head forward. Repeat 2 to 4 times.

Scalene Stretch Sit straight up in a chair with your shoulders relaxed. Sitting habits and doing exercises to correct your posture. Ensure you remain sitting upright with back straight.

Put your back against a wall and send your neck backward against it. To regainmaintain good posture your neck needs the support of neck shoulder and trunk musculature. Talk to your doctor or physical therapist if you have.

Hold this stretch for 20 seconds. Try not to shrug your shoulder. Rest for 15 seconds and repeat the exercise two more times.

Keep your gaze straight ahead at eye level and your chin pointed down slightly. Begin sitting in an upright position. Clasp one hand on top of your other hand.

Please contact your physiotherapist if you have any questions regarding this information. 5 Strengthening and stabilizing the neck. Cervical and Shoulder Girdle Stretches Exercise 1.

With your arms bent at the elbows push back to bring your shoulder. Now roll your neck this way. Repeat on the other side.

B Tilt your head towards one shoulder until you feel the stretch on the opposite side. Simple exercises done every. Place a small towel under your head.

Neck tilt side to side Tilt your head down towards one of your shoulders leading with your ear. Send your neck backwards without tucking in your chin. Tips Bend your knees and put your feet on the bed or mat for more comfort.

Slowly bend your head to the right side. Repetitions Number of Sets Days per Week. Hold for 5 - 10 seconds and then relax and do the same on the opposite side.

Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Lower your shoulders and repeat. And do not shrug your shoulders during the exercise.

Stand erect as if standing at attention with your palms cupping your thighs. Push your head and neck forward as hard as you are able while firmly resisting any movement of your head with your hand see isometric neck flexion. When you have completed the strengthening exercises repeat the stretching exercises to end the program.

Bend your head forward until you feel a stretch behind your neck. Hold for five seconds. Ball Exercises for Seniors.

Gently reach out so that you feel your shoulder blades stretching away from each other. Hold for 30 seconds Repeat 3 times. One useful strategy is to take the program of 8-10 recommended exercises and divide them in half doing one group on one day eg exercises targeting the rotator cuff and the second group on the following day eg exercises targeting the scapular muscles.

Hold for five seconds. Turn your head to the opposite side look down toward opposite knee and tuck chin toward chest. When the shoulder is injured the muscles that control your scapula and some of your normal shoulder motion can malfunction.

Some of the images in this leaflet are courtesy of Physio Tools Exercise 1 Sitting. Imagine a soft peach under your chin don t tuck too hard and squash it but dont let it drop. Do not ignore pain.

As a result strengthening the muscles around the scapula is essential for rehabilitating your shoulder. Gently squeeze your shoulder blades together then relax them and repeat. 1Sit in a chair with your back supported and your head in the neutral position.

Shoulder blades together 1. Gently squeeze your shoulder blades together and downward. Hold for 15 to 30 seconds.

Tilt your head to the side and look down towards your shoulder. Make sure to keep your back relaxed. Gently tuck your chin.

Roll your shoulders forward in a circle. Hold the chin tuck for 2 seconds then relax. Widen your collar bones and gently draw your shoulder blades down and back centrally towards your spine.

How to do the exercises Lower neck and upper back stretch 1. These exercises may cause a pull but should not cause pain. Repeat 5 - 10 times.

Scapular Stabilization Exercises The scapula aka shoulder blade is the origin of the shoulder joint. Lie on your back on a bed or a mat on the floor. A Turn your head to one side until you feel a stretch.

After an injury or surgery an exercise conditioning program can help you. Chin tuck for strengthening and stretching neck muscles a. Your arms resting at your sides.

After the warm-up do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. Begin in a standing upright position with. Stretch your arms out in front of your body.

Shrug your shoulders bringing them up towards your ears. These simple exercises can help strengthen the muscles in your neck and upper back. Return your head to the centre and push it backwards keeping your chin up.

To complete the neck exercises below make sure you are in a sitting position. Do this exercise or bend your neck forward. Then roll your shoulders backwards in a circle.

You should not feel pain during an exercise. Gently tense your neck muscles and hold for five seconds. To ensure that this program is safe and effective for you it should be performed under your doctors supervision.

Best Stability Ball Exercises Medicine Ball Bosu Ball More. Gently lengthen your neck upwards as you tuck in your chin. Place your hand across your forehead.

Moist warm towel or using a heating pad. Tilt your head to the side and hold 15-20 seconds. 3 Lateral stretch Step 1.

Stretching exercises can help to relax the neck muscles and restore range of motion fig. Neck muscles and hold for five seconds.

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