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Cervical Spine Stretches
Purpose: Stretching exercises help to restore joint range of motion by lengthening shortened muscles and connective tissue, which helps to reduce pain and tightness.
Instructions: 1. Perform highlighted stretches initially 1-2 x/day , or _______________________________________________
- Hold each stretch 30-60 seconds if tolerated for lengthening of muscles; repeat 2-3x/each or _____________
- Stretch to your pain-free end point, then breathe deeply through your belly and relax as you exhale. This will encourage maximal range in that stretch.
- It is best to stretch with a warmed-up body, about the temperature that causes a light sweat.
- For pain reduction, it is best to stretch tight muscles at night just before going to bed.
- If it is not tight…DON’T STRETCH IT! When tight muscles are no longer tight, you may decrease frequency to 2-3 times per week.
- Maintain good, upright posture with all stretches and avoid shrugging your shoulders!
ROTATION
Turn to look over your right shoulder; hold, then switch sides. Add gentle hand pressure at the chin as tolerated for more stretch.
SIDEBENDING
Bend your ear toward your right shoulder while looking straight ahead; hold, then alternate.
FLEXION / EXTENSION
Bring your chin toward your chest; hold. Return to upright, then bring your head back; hold. Hold the back of your neck with your hands if you need more support.
SCALENE
Sit with your right hand holding edge of chair. Place your left hand over your right collarbone to stabilize. Pull chin back, tip ear toward left shoulder, turn to look over left shoulder and hold. Repeat on right side.
MODIFICATION: Begin in the same position, but now tip left ear to left shoulder, and tip head back as if drinking out of a cup.
UPPER TRAPEZIUS
Sit with right hand holding edge of chair. Move chin towards chest, tilt your left ear toward your left shoulder turn right to look up toward the ceiling. Left hand can be used for overpressure- DON’T PULL. Repeat to right side.
LEVATOR SCAPULAE
Sit with right hand holding edge of chair. Tip chin towards chest, tip ear toward your left shoulder and nose toward your left armpit. Left hand can be used for gentle overpressure- DON’T PULL. Alternate.
For a deeper stretch: Lift right arm up and place hand behind neck. Avoid shrugging. Tilt left ear toward left shoulder, turn head to left, and bend chin down. Alternate.
Thoracic Spine & Postural Stretches
PECTORALS
Stand either in a doorway or facing a corner. Place your palms/forearms on each side of the corner or doorframe. Place one foot in front of the other and lean your chest forward and hold. Support your body with your legs, not with your arms. Keep your head and chest up in a good posture.
Step 1: Sit, stand or lie on your back Place your elbows, forearms and palms together in front of your chest.
Step 2: Keep your elbows as close together as possible while you raise your elbows over head.
Step 3: Turn your palms up then out. If lying, try to lower your arms to the floor.
Step 4: Lower your elbows down the sides of your body. If lying, continue to keep your elbows in contact with the floor. Keep palms turned out as if you’re opening curtains.
THORACIC TOWEL ROLL STRETCH
Lie on your back with knees bent, and place a towel roll across shoulder blades. Relax for as long as tolerated up to 5 minutes, 1-3 times per day. As this becomes more tolerable, raise arms above head and tuck chin for a better stretch. To stretch chest muscles, tuck chin and place arms at sides, elbows bent and positioned at 90 degrees. ALTERNATE: Place towel vertically.
TRIGGER POINT RELEASE
Using a Theracane, tennis ball, or trigger ball, give gentle direct pressure to tight muscles and knots. Hold or gently massage areas 60-90 seconds each, once daily. Tip: Placing two tennis balls in a sock works well to release the suboccipitals and improve headaches; use the tennis ball against the wall for knots along shoulder blades.
LOWER TRAPEZIUS MOBILIZATION
Step 5: Straighten your elbows and pull your hands down along you sides. Pause and relax while breathing slowly. Repeat the stretch 2-3 times.
HEAD AND SCAPULAR RETRACTION
Pull chin straight back (without tucking it down). Squeeze shoulder blades down and together, then rotate palms outward and hold.
Cervical Isometric Exercises
Purpose: To strengthen muscles in the neck and/or maintain strength gained in the MedX machines.
Instructions: 1. Do only the exercises instructed by your therapists.
- Remember to hold the DLC , then begin the exercises.
- Hold each exercise for a total of 10 seconds. Ramp up the pressure into your hands (or ball) for 2 seconds, push at maximum pressure for 6 seconds, then slowly release the pressure for the final 2 seconds.
- Repeat the sequence for a total of three to six repetitions , trying different joint angles if instructed to do so.
- Exercise 2-3 times per week , not 2 days in a row, performing instructions from your therapist.
- There should be no movement of your head while pushing; however, your therapist may instruct you on how to do each exercise in various positions throughout the range of motion.
HAND ISOMETRICS
__________________________________________________________________________________________________________
ROTATION
Place the heel of your right hand against the side of your forehead. Attempt to turn your head to the right while resisting with your hand. Repeat on the other side
SIDEBEND
Place your right hand above your right ear. Attempt to tip your right ear toward your right shoulder while resisting with your hands. Repeat on the other side.
EXTENSION
Clasp both hands behind your head, use a towel sling, or furniture headrest. Attempt to tip your head back to look up at the ceiling while resisting with your hands
BALL ISOMETRICS (ALTERNATE EXERCISE)
SIDEBEND
Place the ball on your right shoulder. Push head in and down against the ball as if toward your shoulder
EXTENSION
Cradle ball at base of skull. Push head back into the ball then tip your head back as if trying to look at the ceiling
ROTATION
Place ball at right side of forehead. Push cheek into ball and turn your head in the direction of the ball. Do not turn your body.
Core Stabilization Exercises
Purpose: These exercises will strengthen and improve coordination of the trunk muscles which is needed to help maintain active balanced posture and lumbar stability. Core strength helps decrease strain on the spine and ultimately helps to decrease back pain.
Instructions: 1. Do only the exercises indicated and instructed by your therapists.
- Remember to hold Deep Layer Contraction Muscles (DLC) then start the stabilization exercise.
- Exercise 3 times per week, not 2 days in a row, performing instructions of your therapist.
- Stop if pain symptoms significantly worsen or radiate and consult your therapist.
- Slowly repeat each exercise for a maximum of 2 minutes.
- ________________________________________________________________________________
- Progress to the next level of exercise when able to complete 2 minutes without maximal fatigue.
1. Lower Abdominal Exercise: Maintain DLC
Level 2: Bring one leg up to 90 degrees, and then bring the other one up to meet it. Lower one leg down to the floor. Lower the other leg down to the floor. Alternate lead leg and repeat.
Level 3: Bring one leg up to 90 degrees, and then bring the other one up to meet it. Lower one leg down and just tap your toe on the floor, and return back up to 90 degrees. Alternate and repeat.
Level 1: Either bring one leg up past 90 degrees (easier), or stop at 90 degrees (harder). Lower it slowly back down to the floor. Alternate and repeat.
Position on your back with knees bent. Maintain a deep core contraction, and neutral, balanced low back curve throughout; do not arch or move your back while moving the legs. Repeat each exercise for 20 repetitions or up to 2 minutes.
Level 5: Bring one leg up to 90 degrees, and then bring the other one up to meet it. Straighten one leg out and drop down to just above floor. Return to starting position. Alternate and repeat.
Level 4: Bring one leg up to 90 degrees, and then bring the other one up to meet it. Straighten one leg out and drop slightly (less than 45 degree angle). Return to starting position. Alternate and repeat.
Level 6: Bring one leg up to 90 degrees, and then bring the other one up to meet it. Straighten both legs and drop slightly (less than 45 degree angle). Return to starting position and repeat.
3. Level 1 Bridge: Maintain DLC
Level 2 Bridge: Maintain DLC Level 3 Bridge: Maintain DLC
Position lying on back with legs bent, and arms at sides. Placing palms up aids in facilitation, so do this if able.
1 st^ Set: Lift hips off of floor using abdominal muscles (not buttocks), rolling up one vertebra at a time. Hold 10 seconds. Lower hips slightly and lift again focusing on abdominals to do the work. Repeat up to 6-12 repetitions (1-2 minutes). 2 nd^ Set: Lift hips off floor using hips and buttock muscles this time, rolling up one vertebra at a time. Hold 10 seconds. Lower hips slightly and lift again using buttocks to push hips up. Repeat up to 6-12 repetitions (1-2 minutes).
ALTERNATE: Perform on ball, placing ball under legs below the knee.
Hold arms to the ceiling and complete as in level one. Complete the two sets described in level 1.
In an extended bridge, lift one leg off the floor or ball and hold for 10 seconds , while maintaining a level pelvis. Repeat with the other leg, keeping hips up from the floor. Continue for up to 12 reps (2 minutes).
Core Stabilization Exercises – Page 3
4. Level 1 Trunk Extension: Maintain DLC Level 2 Trunk Extension: Maintain DLC
Lie on stomach over the ball with your feet against the wall, arms at your side or behind you. Lift your trunk or chest off the ball. Maintain spine in a neutral position, careful not to arch your back. Hold for 10 seconds , lower slowly and repeat up to 12 repetitions (2 minutes).
ALTERNATE: Perform exercise on the floor, lifting both legs.
Progress By: Positioning arms out in front of you Holding weights in your hands as arms are out in front of you Increase hold time
Active Balanced Posture: 4-Step Deep Layer Core Contraction
Purpose: The core is where the body’s center of gravity is located and where all movement begins. A strong, efficient core is
necessary for building and maintaining proper muscle balance and posture throughout the entire body.
Instructions: 1. These exercises should be pain-free. You will feel a deep sense of fatigue after completion.
- Hold all 4 contractions for 10 seconds, and repeat 10 times. Once you can perform this easily, you will be ready to progress to performing movements while you hold the contractions, but you must master the 4-step deep layer contraction first.
- Goal is to hold 5 minutes, 3-5x/day while incorporating into daily, functional activities, such as sitting, standing, lifting your child or laundry basket, vacuuming, etc.
Step 1: Pelvic Floor Contraction (Kegel Exercise)
Performed in sitting, supine (lying on back) with knees bent, quadruped (on hands and knees), & standing. Lightly contract the muscle as if you were going to cut off the flow of urine midstream. Do not perform a maximal contraction, only contract at 50% – pretend your pelvic floor is an elevator, contract slightly for the first floor, and a little harder for the second floor, and a maximal contraction for the third floor. For the exercise, stop at the second floor (or 50%) contraction and hold, then move to step #2. Avoid squeezing your buttocks together, squeezing your legs, tilting your pelvis, or holding breath.
Step 2: Lower Abdominal (Transversus Abdominis) Contraction
Can best be performed in quadruped (on hands and knees); but can also be performed in standing, sitting, and supine with knees bent. While maintaining your pelvic floor contraction, draw in or pull your lower abdomen in and up toward your spine (bringing your belly button toward your spine), or think of drawing your abs in and away from the elastic of your pants. You can feel this contraction by pressing your fingers just inside of your front hip bones. Avoid tilting your pelvis, holding your breath, using your upper abs, or sucking in your stomach.
Step 3: Spinal (Multifidus) Contraction
Can best be performed in prone (lying on stomach); but can also be performed in sitting and quadruped (on hands and knees). While maintaining your pelvic floor contraction and your lower abdominal contraction, swell your back muscles by squeezing them together. Imagine the muscles along your spine are your buttocks. Gently squeeze your “back buttocks” together. You can feel this contraction by wrapping your hands around your rib cage with your thumbs placed on either side of your spine. If you are having difficulty, you can lightly push your fingertips into your thighs to assist Avoid extending your back (leaning back), tilting pelvis, or holding your breath.
Step 4: Scapular Retraction
Can be performed sitting, standing, supine and prone. Bring your ears over your shoulders into balanced posture. While maintaining your pelvic floor, lower abdominal and spinal contractions, squeeze your shoulder blades down and together. Avoid holding your breath or shrugging your shoulders.
Lumbar Spine & Related Hip Stretches
Purpose: Stretching exercises help to restore joint range of motion by lengthening shortened muscles and connective tissues, which help to reduce pain and tightness.
Instructions: 1. Perform highlighted stretches initially 1–2x/day , or ________________________________________________
- Hold each stretch 30 – 60 seconds if tolerated for lengthening of muscles; repeat 2-3x each or _____________
- Stretch to your pain-free end point, then breathe deeply through your belly and relax as you exhale. This will encourage maximal range in that stretch.
- It is best to stretch with a warmed up body, about the temperature that causes a light sweat.
- For pain reduction, it is best to stretch tight muscles at night just before going to bed.
- If it is not tight…DON’T STRETCH IT!
- When tight muscles are improved, you may decrease frequency to 2-3 times per week.
TRUNK ROTATION
Lie on your back with your knees bent, feet flat on the floor. Slowly lower both bent knees to the floor. Return to center, and then lower to the other side. Hold, or gently rock side to side.
HIP FLEXOR STRETCH
Kneel with weight on one knee and the opposite foot. Tuck your hips under, squeeze buttocks, lean slightly forward and hold. Avoid arching your back. You should feel stretch to the front of the trunk or hip, not in your lower back. MODIFICATION: Lay on back with buttocks at very edge of table and knees bent. Stabilize lower back by hugging both knees to chest, and then drop one leg down toward bed and hold.
SINGLE KNEE TO CHEST
Lie on your back, knees bent and feet flat on floor. Bring one knee toward your chest pulling gently with your hands, hold, and alternate. SIJ MODIFICATION: Extend one knee flat to the ground. Gently push the knee at your chest into your hands and count to five. Relax, and pull the knee up and slightly outward closer to your chest. Repeat this cycle 3-5 times on each leg.
DOUBLE KNEE TO CHEST
Lie on your back, knees bent and feet flat on floor. Bring both knees toward your chest pulling gently with your hands and hold.
Lumbar Spine & Related Hip Stretches
ITB / LATERAL HIP STRETCH
Lie on you back with knees bent and feet on the floor. Place left ankle over the outside of right knee and use left leg to push right leg toward the floor until a stretch is felt to the outside of the right hip. Hold, and repeat on other leg. TRIGGER POINT RELEASE: Using a Foam Roller, tennis ball, or trigger ball, give gentle direct pressure to tight muscles and knots. Hold or gently massage areas 60- seconds each, once daily.
PIRIFORMIS STRETCH
Lie on you back with knees bent and feet on the floor. Cross right ankle onto left knee. Grasp left thigh and bring your left knee toward your chest and hold. Repeat on the other side. MODIFICATION: May also be performed by pulling knee toward opposite shoulder or can be done in seated position.
HAMSTRING STRETCH
Lying on your back, bend your hip and grasp your thigh just above your knee. Slowly straighten your knee with your foot in a relaxed position and hold. If able, flex your ankle several times. Modify by keeping other leg bent as needed. MODIFICATION: May also be performed in standing or sitting with leg straight and elevated on a stool. With upright posture, bend forward at hips until stretch is felt.
PRONE ON ELBOWS
Lie on you stomach with your weight on your elbows and forearms. Keep your pelvis in contact with the floor. Allow your low back and buttocks to relax. Extend elbows and press up as able. Hold, or gently repeat movement several repetitions. Hold ______________ x ____________ Reps
ROCK BACK WITH A “V”
On hands and knees, sit back on you heels and tuck your hips under. Stretch your arms straight in front of you until a stretch is felt in your mid to low back and hold. QUADRATUS MODIFICATION: Shift weight diagonally over hip, and sidebend to the opposite side, elongating the side of the back and hold. Repeat to the other side.
CAT BACK
On hands and knees, slowly round pelvis and hips up towards ceiling to arch back like a cat. Drop pelvis and hips toward the floor. Avoid rocking forward and backward on knees. Hold each position, or gently repeat movement several repetitions.
Midback Stabilization Exercises- Page 2
2. Reverse Wall Push-ups: Maintain DLC
Level 2: Begin in the same position, now push your body forward by pushing your elbows into the wall. Your hips should be in line with your shoulders. Your elbows should not slide on the wall. Hold yourself away from the wall for 10 seconds. 6-12 reps.
3. Scapular Depression: Maintain DLC
Level 1: Sit or stand (one foot forward if standing) with good posture. Bend your elbows to 90 degrees and push your elbows straight down toward the floor. Hold for 10 seconds. 6-12 reps.
Level 2: Sit with your forearms on a table in front of you. Squeeze shoulder blades down and push your arms into the table as if attempting to lift your body. Hold for 10 seconds. 6-12 reps.
4. Postural Exercises: Maintain DLC
Level 1: Stand with your head and back against the wall and your feet 8-12 inches away from the wall (or further away for more challenge) and your knees slightly bent. You should be leaning back slightly into the wall. Hold your arms at your sides with you elbows bent to 90 degrees. Push your elbows into the wall. Your elbows should not slide on the wall. Hold for 10 seconds. 6-12 reps.
Level 2
Level 1
Exercise A Stand against the wall with feet 6”-8” away from wall. Keep elbows straight and arms/hands against the wall. Maintaining a slight backward pressure against the wall, slowly raise arms out the side until reaching the positions of 10 o’clock and 2 o’clock STOP raising your arms if you cannot keep your shoulders from shrugging, and complete in a shorter motion. Repeat 12-20 reps.
Exercise B Stand against the wall as in exercise A Press head, back, and hips against the wall Place arms/hands against the wall at shoulder level, and avoid shoulder shrugging. Keep contact with the wall, by maintaining a slight backward pressure with your arms, as you bend your elbows to 90 degrees then straighten. Repeat 12- 20 reps.
Pain Management – Muscle Release Techniques
Trigger Point Release: Trigger point release or self-massage techniques help with daily pain management by
increasing circulation and blood flow that aids in the healing process, and breaking scar tissue adhesions that develop as
part of the secondary pain cycle.
Instructions: 1. Use a tennis ball, trigger ball, or massage tool to gently provide light pressure to a tight muscle.
2. Work into a pressure that feels strong, but does not create intense pain.
3. Hold pressures 30-90 seconds, or gently move across the point in a massaging motion.
4. Combine self release with stretching techniques for best results.
Theracane or tennis ball against the wall for knots in shoulder blades
Suboccipital Release using two tennis balls in a sock
Piriformis and gluteal release using tennis or trigger ball under buttock
ITB release using foam roller
Sitting Posture & Computer Ergonomics
Functional Sitting Positions
Forward ready position : perch on the edge of the chair, lean into desk while maintaining low back arch and avoid rounding shoulders forward. This position works especially well for writing. Upright functional ready position : the typical upright posture with the back supported or, if the seat is tilted, sitting for short periods of time without using the backrest to work on postural endurance. Semi-reclining position: use if the chair has a reclining feature. This position may work best while talking on the phone if there is little or no need to write. Standing: Rest one hand on the desk and bend at hips if needing to write.
Lumbar Support Cushion
- A lumbar roll, small pillow or towel roll can be used
- Sit all the way to the back of the seat and place the support in the small of the back.
- The support should maintain the natural curve of the back
- More support may be necessary on a softer chair
Stress Wedge Cushion
- Place the stress wedge at the back of the seat with the thickest part to the back
- Sit all the way to the back of the seat on the wedge
- The stress wedge will tilt the pelvis to help maintain the natural curve of the back
- The stress wedge can be used alone or with the lumbar support
Laptops
- Place on an elevated surface
- Add an external monitor, keyboard, and mouse
- Use a port replicator or docking station
- Keep wrists neutral
- Rest forearms or elbows on work surface to avoid strain
- Avoid using on couch or recliner
Computer Ergonomics Balanced Posture Alignment Ears and shoulders in line with hips
Height Adjustment
Feet flat on floor, or use a foot stool
Keep thighs parallel to floor, create 90-110 degree hip angle
Ensure leg clearance from desk or keyboard tray
Lower Back Support Adjust lumbar support to maintain an erect sitting posture Add lumbar support if needed
Seat Pan Depth of seat should allow two finger widths behind knee Tilt at 30 degree angle, or add stress wedge
Neutral Typing Position Use an adjustable chair, keyboard tray, or desk/table to achieve the “neutral position” of a straight hand, wrist and forearm Arm rests ½ inch above elbows and ½ inch below the desk Keep upper and lower arms at a 90 degree angle Position mouse close to keyboard to minimize reaching and twisting
Viewing Angles and Distance Position monitor, keyboard and chair in a straight line Top of monitor screen at or slightly below eye horizon Comfortable distance to read monitor (typically 15-30 inches) Adjust brightness, contrast and color to comfortable levels Avoid glare by positioning away from windows and direct lights Keep written work materials propped up near monitor screen on a document holder to avoid repetitive neck movement
Monitor Height & Distance
Lumbar Support
Seat Pan
Height Adjustment
Therapeutic Breathing and Relaxation
Purpose: To increase awareness of breathing and breathing patterns, promote relaxation, stress reduction,
increased efficiency in stretching, and better body awareness. Being aware of your breath helps you to
actively collaborate in your therapy.
Instructions: 1) Follow the steps as indicated by your therapist.
2) Perform steps daily, at least 3 to 4 times
3) Devise a visual reminder as a prompt to remind you to breathe deeply
_________________________________________________________________________________________________
Step One:
Close your eyes if it feels comfortable.
Be aware of your breathing.
Do not try to control your breathing.
Just let it happen and bring your awareness to the breathe in and out.
As thoughts come ,simply let them go and bring your attention back to your breath
Step two :
Lie down or relax in a chair
Close your eyes if it feels comfortable
Put one hand over your belly
Bring attention to your hand and feel it move as your breath flows in and out
Do not force any movement, just breathe
If your mind starts to wonder, simply re-focus your attention on your breath
Step three:
Tune into your breathing at different times in the day, especially when experiencing increased pain
Feel your belly go through one or two risings and fallings
Breathe deeply and evenly when your prompts remind you
Step four:
As you go through your stretches, stretch to your pain-free end point, then breathe deeply through
your belly and relax as you exhale. Focus on breathing in through your nose, and out through your
mouth. This will encourage maximal range in that stretch.
