Exercise Ball-Neck Rotation; Trunk Rotation - VQ OrthoCare Kit de Ejercicios para el Hogar Manual Del Usuario

Cervical
EXERCISE BALL –
NECK ROTATION
Sit on the ball 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. Slowly rotate your
head to one side then the other. Remember
to keep your eyes level and maintain good
posture. Repeat rotation 10-15 times to each
side. Do 3 sessions daily.

TRUNK ROTATION

Sit on a chair or ball 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. Slightly pinch your shoulder blades together. Arms can be
crossed over your chest or out to your sides. Slowly rotate your trunk to each
side while keeping your head and neck facing forward. It may be helpful, once
you are in the starting position, to visually pick a spot on the wall in front of
you and rotate trunk while keeping your head and neck straight and stare at
the spot on the wall so you do not move your head at all. Do not force the
rotation so far that your neck or head rotates with your trunk. Slowly return to
the starting position. Repeat 10-15 times. Do 3 sessions daily.
Cervical Home Exercise Kit User's Manual | 7