Back & Cervical program ca.physiapp.

com
1466 Bathurst St
PhysiApp code: tqbttdzc
#303 Banu Turkmen Kilinc
Toronto, ON, M5R 3S3

1 Set / 20 Reps

1. Cervical retraction strengthening, tucking chin, sitting; 02

Start in a seated position with your shoulders relaxed.

Look straight forward.
Tuck your chin in, as to resemble a double chin, hold this position.

every 45min of sitting without moving. hold each for 3s

2 Sets / 10 Reps

2. Resisted Shoulder Outward Rotation into W

Stand tall. Bend your elbows to 90 degrees and hold an exercise band slightly
narrower than shoulder width.

Take the slack off at the starting position and rotate your arms outwards by
squeezing your shoulder blades inwards and down. Return to the starting position
in a controlled manner.

every 45min of sitting without moving. hold each for 3s

2 Sets / 10 Reps / 3 s hold

3. Thoracic extension stretch, over back of sturdy chair, hands behind head

Sit upright in a chair.

Slide your buttocks to the back of the chair.
Clasp your hands behind your head.
Gently lean backwards over the back of the chair.
Hold this position before your return to the upright position.

every 45min of sitting without moving. hold each for 3s

1 Set / 20 Reps / 3 s hold

4. Upper trunk rotation AROM, arms crossed, sitting

Sit straight on a chair.

Cross your arms over your chest.
Rotate your body around to one side and then around to the other holding each
position.
Continue this movement.

every 45min of sitting without moving. hold each for 3s

Back & Cervical program (updated 21/10/2023) Page 1 of 1

Assigned by Andrew Archibald, printed on 21/10/2023