Side Bending And Rotation - VQ OrthoCare Kit de Ejercicios para el Hogar Manual Del Usuario

Home Exercise Kit
SIDEBENDING ROTATION
(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–Sidebending: Using your left hand apply light pressure to
the left side of your head and resist bending your head to that side. Hold for 3
seconds. Relax. Using your right hand apply light pressure to the right side of
your head and resist bending your head to that side. Hold for 3 seconds. Relax.
Alternate sides and repeat 10-15 times. Do 3 sessions daily.
Cervical Isometrics–Rotation: Using the fingertips of your right hand apply light
pressure to the side of your forehead and resist rotating your head toward the
right side. Hold for 3 seconds. Relax. Using your left hand, resist rotating your
head toward the left side. Hold for 3 seconds. Relax. Alternate sides repeat 10-
15 times. Do 3 sessions daily.
6 | Cervical Home Exercise Kit User's Manual