Exercise Booklet

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Lifting head off two pillows
Therapist`s aim
To strengthen the neck muscles.
Client`s aim
To strengthen your neck muscles.
Therapist`s instructions
Position the patient lying on two pillows. Instruct the patient to slide
their head up the pillow and nod their head. Instruct the patient to
gently lift their head off the pillow.
Client`s instructions
Position yourself lying on two pillows. Slide your head up the pillow
and nod your head. Gently lift your head off the pillow.
Progressions and variations
More advanced: 1. Decrease to one pillow.
Precautions
1. This exercise may cause discomfort but it should not cause you
pain or any symptoms. 2. Perform the exercise in a slow and
controlled manner.

Maintaining neck posture with bilateral shoulder flexion

Therapist`s aim
To improve control around the shoulder blades during arm activities.
Client`s aim
To improve control around your shoulder blades during arm activities.
Therapist`s instructions
Position the patient in sitting. Instruct the patient to sit with a good
posture by sitting up tall, drawing their shoulder blades towards the
centre of their spine and nodding their chin. Instruct the patient to
maintain this shoulder blade position while moving the arms
backwards and forwards. Instruct the patient not to lift the arms more
than 30 degrees.
Client`s instructions
Position yourself in sitting. Ensure that your posture is good by sitting
up tall, drawing your shoulder blades towards the centre of your spine
and nodding your chin. Maintain your shoulder blade position while
moving your arms backward and forwards. Do not lift your arms more
than 30 degrees.
Progressions and variations
Less advanced: 1. Decrease the amplitude of the movement. More
advanced: 1. Place a 250 gram can or weight in each arm while
performing the exercise.
Precautions
1. This exercise may cause discomfort but it should not increase your

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 pain or symptoms. 2. Perform the exercise in a slow and controlled
manner. 3. Do not lift the arms more than 30 degrees.

Neck flexion and extension in 4-point kneeling

Therapist`s aim
To strengthen the neck muscles.
Client`s aim
To strengthen your neck muscles.
Therapist`s instructions
Position the patient in 4-point kneeling. Ensure that the patient has
their knees under their hips and their hands under their shoulders.
Instruct the patient to gently draw their belly button towards their
spine, push gently through their shoulder blades and lift their head up
so that it is level with their shoulders. Ensure that the patient keeps
their chin tucked in. Instruct the patient to slowly bend their neck
towards their chest and then return to the neutral position. Instruct the
patient to slowly look up towards the ceiling and then return to the
neutral position.
Client`s instructions
Position yourself in 4-point kneeling. Ensure that you have your knees
under your hips and your hands under your shoulders. Gently draw
your belly button towards your spine, push gently through your
shoulder blades and lift your head up so that it is level with your
shoulders. Ensure that your chin remains tucked in. Slowly lift your
head to look at the ceiling. Return to neutral. Slowly take your chin
towards your chest. Return to the neutral position.
Progressions and variations
Less advanced: 1. Decrease the amount of flexion and extension.
More advanced: 1. Increase the amount of flexion and extension.
Precautions
1. This exercise may cause discomfort but it should not increase your
pain or symptoms. 2. Perform the exercise in a slow and controlled
manner. 3. Maintain and hold a safe four point kneeling position while
doing the exercise.

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Neck flexion in sitting
Therapist`s aim
To strengthen the neck muscles.
Client`s aim
To strengthen your neck muscles.
Therapist`s instructions
Position the patient sitting in a chair with their head resting on the
wall. Instruct the patient to slide their head along the wall and nod
their head. Instruct the patient to gently take the weight of their head
off the wall.
Client`s instructions
Position yourself sitting in a chair with your head resting on the wall.
Slide your head along the wall and nod your head. Gently take the
weight of your head off the wall.
Progressions and variations
Less advanced: 1. Keep the chair close to the wall. 2. Decrease the
hold time. More advanced: 1. Move the chair away from the wall. 2.
Increase the hold time.
Precautions
1. This exercise may cause discomfort but it should not cause you
pain or any symptoms. 2. Perform the exercise in a slow and
controlled manner.

Neck retraction in sitting

Therapist`s aim
To strengthen the muscles in the neck.
Client`s aim
To strengthen the muscles in your neck.
Therapist`s instructions
Position the patient in sitting. Instruct the patient to sit with a good
posture. Instruct the patient to gently draw their head back by tucking
the chin in horizontally while keeping their nose pointing straight
ahead.
Client`s instructions
Position yourself in sitting. Correct your posture. Gently draw your
head back by tucking the chin in horizontally while keeping your nose
pointing straight ahead.
Precautions
1. This exercise may cause discomfort but it should not increase your
pain or symptoms. 2. Perform the exercise in a slow and controlled
manner.

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Neck rotation in 4-point kneeling
Therapist`s aim
To strengthen the neck muscles.
Client`s aim
To strengthen your neck muscles.
Therapist`s instructions
Position the patient in 4-point kneeling. Ensure that the patient has
their knees under their hips and their hands under their shoulders.
Instruct the patient to gently draw their belly button towards their
spine, push gently through their shoulder blades and lift their head up
so that it is level with their shoulders. Ensure that their chin remains
tucked in. Instruct the patient to slowly turn their head to look over
their shoulder and then the other shoulder. Ensure that the head does
not drop down.
Client`s instructions
Position yourself in 4-point kneeling. Ensure that you have your knees
under your hips and your hands under your shoulders. Gently draw
your belly button towards your spine, push gently through your
shoulder blades and lift your head up so that it is level with your
shoulders. Ensure that your chin remains tucked in. Slowly turn your
head to look over one shoulder and then the other shoulder. Ensure
that your head does not drop down.
Progressions and variations
Less advanced: 1. Decrease the amount of rotation. More advanced:
1. Increase the amount of rotation.
Precautions
1. This exercise may cause discomfort but it should not increase your
pain or symptoms. 2. Perform the exercise in a slow and controlled
manner. 3. Maintain and hold a safe four point kneeling position while
doing the exercise.

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