14 Cervical
Cervical Rotation
- Client position: Seated upright with back supported
- Instructions: Turn your head to look over one shoulder. Return to the starting position, looking forward, and then repeat to the other side. Make sure to keep your back straight and do not bend your head forward, backward, or sideways.
- Hold for 30-60 seconds
Cervical Sidebending
- Client position: Seated upright with back supported
- Instructions: Tilt your head sideways, pulling your ear toward one shoulder, then return to starting position and repeat on the other side. Make sure to keep your back straight and do not let your head rotate, or bend forward or backward.
- Hold for 30-60 seconds
Cervical Retraction
- Client position: Seated upright with back supported
- Instructions: Gently draw your chin back and in, tuck it like you are making a double chin. Keep your eyes fixed on something in front of you. Make sure that you do not look down as you perform this exercise. Do not bend your neck forward. Try doing this exercise in front of a mirror to check the accuracy of the movement.
- Hold for 30-60 seconds