Cervical Flexibility Exercises - Dunsborough Physio Centre
At Dunsborough Physiotherapy Centre our highly skilled physiotherapists will not only assess and treat your condition, but also supply you with a relevant evidence-based physio rehabilitation program. Below are some of the more common exercises our physios prescribe. Ask your physiotherapist at Dunsborough Physio Centre which of these exercises may be appropriate for you, and receive guidance re: repetitions, resistance, stretch hold times and correct technique.
As a general rule, exercises involving stretching of a muscle should be held for longer periods (30 seconds). Exercises focussing on strength are generally repeated 10-20 times with or without holds. 3-5 sets of 10-20 repetitions daily are often encouraged at Dunsborough Physiotherapy Centre. Recovery time between strenthening sets should be around 30 seconds.
Remember to speak to one of our Dunsborough Physio team members before embarking on the exercises offered below.
As a general rule, exercises involving stretching of a muscle should be held for longer periods (30 seconds). Exercises focussing on strength are generally repeated 10-20 times with or without holds. 3-5 sets of 10-20 repetitions daily are often encouraged at Dunsborough Physiotherapy Centre. Recovery time between strenthening sets should be around 30 seconds.
Remember to speak to one of our Dunsborough Physio team members before embarking on the exercises offered below.
 Chin Retraction
Chin Retraction (Supine)
Tuck your chin in, flattening your neck back into the towel. |
 Chin Retraction
Chin Retraction (Upright)
Slowly draw your chin back so that your ears line up with your shoulders. |
 Cervical Rotation
Cervical Rotation
Turn your head to one side as far as you can and then use your same-side-hand to assist in turning the head further for a gentle stetch. |
 Cervical Side Flexion
Cervical Side Flexion
Tilt your head to the side (ear to shoulder) making sure to keep your eyes and nose pointed straight ahead. |
 Towel Cervical Extension
Cervical Extension (Guided)
Position a small hand towel behind the neck, holding the ends of the towel forward as shown. Next, extend your neck back and upwards as if looking up to the ceiling. Then, return to starting position. Your hands should follow your eyes during the movement. |
 Upper Trapezius Stretch
Upper Trapezius Stretch
Place one hand behind your back and gently draw your head towards the opposite side with the help of your other arm. |
 Levator Scapulae Stretch
Levator Scapulae Stretch
Place the arm on the affected side behind your back and use your other hand to draw your head downward and towards your armpit.  Cervical Rotation (Guided)
Cervical Rotation (Guided)
Start with a small hand towel positioned behind the neck, holding the ends of the towel forward as shown. Next, rotate your head to one side; then return to starting position. Your hands should follow your eyes during the movement. |
 Chest Stretch
Chest Stretch - Doorway
While standing in a doorway, place your arms up on the door jam. Slowly walk forward through the doorway until a stretch is felt along the front of your chest and/or shoulders. Slide your hands further up the door jam to alter the stretch. |