Shoulder Shrugs; Cervical Isometrics; Flexion And Extension - VQ OrthoCare Kit de Ejercicios para el Hogar Manual Del Usuario

Cervical

SHOULDER SHRUGS

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. Shrug shoulders
up toward the ceiling and backwards trying to
pinch your shoulder blades together. Hold for
3 seconds. Relax, then repeat 10-15 times. Do
3 sessions daily.
FLEXION EXTENSION

(Cervical Isometrics)

(Cervical Isometrics)
CERVICAL ISOMETRICS
Begin either sitting or standing 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.
Cervical Isometrics–Flexion: Using the fingertips of your hand, apply light
pressure to your forehead and resist bending your head forward. Hold for 3
seconds. Relax then repeat 10-15 times. Do 3 sessions daily.
Cervical Isometrics–Extension: Using the fingertips of your hand apply light
pressure to the back of your head and resist bending your head backward.
Hold for 3 seconds. Relax then repeat 10-15 times. Do 3 sessions daily.
Cervical Home Exercise Kit User's Manual | 5