Mobilising

Mobilising
  • Do these exercises as tolerated within your pain threshold. You may be able to make small movements without feeling pain. After several repetitions, you will feel more relaxed and will be able to move more.
  • Do each exercise 30 times at a relaxed pace.
  • Keep breathing calmly and relax.

Turning the head

Relaxing the neck

Rolling the shoulders

Stabilising

Stabilising

Complete each exercise in three sets of ten repetitions.

  • Each exercise should be performed without it causing pain.
  • Keep your back in a neutral position, unless you have been told that your pelvis should tilt.
  • Tighten your core abdominal muscles before you perform each exercise. Relax these muscles only after you have finished the exercise.

Turning the head while on your hands and knees

Lifting the head

Head nod (correct position of the neck)

Stretching

Stretching
  • Hold three times for 20 seconds. Do not bounce.
  • Keep breathing calmly and relax.
  • These are intended to stretch the muscles, without causing pain.
  • Hold your back in a neutral position.

General stretching exercises

Trapezius

Levator scapulae

Latest publication date: 23/11/2022