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The following guidelines are for
information purposes only. We recommend seeking professional advice if
rehab is needed.
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Shoulder Shrugs
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Hold a light
dumbbell or other suitable weight in each hand.
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Raise the shoulders
up as high as comfortable and lower.
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Repeat this
for 10 to 20 repetitions and aim for 3 sets.
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Overhead
Press
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This can be done
with a machine, or simply using dumbbells or another suitable
weight.
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Press the weight
from the shoulder upwards.
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Aim for 3 sets of 10
to 20.
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This will work
many of the muscles of the upper back and neck, strengthening
them and helping them to relax.
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The
following exercises are 'static' exercises and rely on the muscular
contractions begin resisted.
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Exercise 1 -
Resisted sideways head tilt
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Sitting upright,
place one hand beside the head and aim to press the head
sideways against it. Do not move the hand but allow it to
prevent movement of the head.
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Hold for 5 seconds,
repeat 5 to 10 times.
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Exercise 2 -
Resisted head rotation
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Sitting upright,
place one hand beside the head and aim to rotate the head to the
side. Do not move the hand but allow it to prevent movement of
the head.
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Hold for 5 seconds,
repeat 5 to 10 times.
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Exercise 3 -
Resisted extension
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Sitting upright,
place both hands behind the head and aim to push gently back
against them. Do not move the hand but allow it to prevent
movement of the head.
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Hold for 5 seconds,
repeat 5 to 10 times.
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These exercises should be done every
day for the first week. If any of the exercises are painful do not
continue and seek professional advice. Increase the difficulty of
exercises when you are comfortable at the current level for at
least 3 days. This can be done by increasing the number of
repetitions or the number of sets. As you become stronger and the
intensity increases you may need to allow rest days and do
strengthening exercises 3 to 4 times a week.
Strength exercises should be preceded
and followed by mobility and stretching exercises. |
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