Neck Rotation; Neck Sidebending - VQ OrthoCare Kit de Ejercicios para el Hogar Manual Del Usuario

Home Exercise Kit
This exercise can be done either sitting or
standing. Begin with your head up, shoulders
slightly back, and eyes facing forward.
Position your head so that your ear lobes are
directly over the center of your shoulders.
Keep your shoulders slightly back as if you
are slightly pinching them together and keep
your feet apart as wide as your hips. Turn your
head slowly and look over one shoulder, then
the other. Rotate only as far as you can go
comfortably. Hold for 3 seconds on each side
then return to the starting position. Repeat 5
times and do 3 sessions daily.
4 | Cervical Home Exercise Kit User's Manual

NECK ROTATION

NECK SIDEBENDING

This exercise can be done either sitting or
standing. Begin with your head up, shoulders
slightly back, and eyes facing forward. Position
your head so that your ear lobes are directly
over the center of your shoulders. Keep your
shoulders slightly back as if you are slightly
pinching them together and keep your feet
apart as wide as your hips. Bend your neck
to one side so that you are bringing your ear
toward your shoulder. Bend your neck only,
do not shrug your shoulder. Side bend your
neck only as far as you can go comfortably.
Hold for 3 seconds then return to starting
position. Repeat 5 times and do 3 sessions
daily.