Cervicothoracic mobility & strength

LEVEL 1 - Range of movement programme

General advice:
Perform the exercises in lying or sitting or standing
The key is ‘little and often’
Don’t be afraid or crunching or grinding sounds in your neck – this signifies tiny grains of tissue
floating in your joints which are a normal feature as we get older
The key is to start gently as you begin to explore your neck movement
However, stop the exercises if you feel any of the following rare symptoms:
Light headedness, visual disturbances, nausea, severe headache, breathlessness

Rotation - turning
1. Sit tall without being rigid (you can also perform this stretch in lying or standing)
2. Turn your neck slowly in one direction moving to look over your shoulder. The movement should
be slow and controlled.
3. Return to the middle and repeat to the other side
4. After a few days add a 6 second hold to the end of the movement
Increase over time to 6 second holds x 6 repetitions x 6 times per day (little and often!)

Side Flexion – tilting

1. Sit tall without being rigid (you can also perform this stretch in lying or standing)
2. Tilt your neck slowly in one direction moving one ear toward the shoulder. You will usually (but
not always) feel a stretch on the opposite side. Try to keep your nose pointing forwards (i.e. tilting
but not turning). The movement should be slow and controlled.
3. Return to the middle and repeat to the other side
4. After a few days add a 6 second hold to the end of the movement
Increase over time to 6 second holds x 6 repetitions x 6 times per day (little and often!)

Extension – looking up
1. Sit tall without being rigid (you can also perform this stretch in standing)
2.Look up slowly, try to keep length in the back of the neck as you do so (avoid “scrunching” towards
the shoulders”) The movement should be slow and controlled.
3. Return to the neutral position. You can then stretch chin to chest if you want.
4. You do not need to hold at the end of the movement with this stretch – move slowly without
holding
Increase over time to 0 second holds x 6 repetitions x 6 times per day (little and often!)

Thoracic Spine Rotation in sitting

1. Sit tall without being rigid
2. Turn your body to the right while trying to look gently over your right shoulder, you may feel a
stretch through your entire trunk. Be gentle and breathe as you move.
3. Return to the middle and pause
4. Repeat to the other side
Increase over time to 0 second holds x 6 repetitions x 6 times per day (little and often!)