Guidelines
for Neck and Shoulder Range of Motion Exercises
- Speed of movement should be comfortable. It should feel "slow"
rather than "fast".
- All movement should be within a comfortable range. Do not force
movement if you experience pain or stiffness.
- Left and right count as one repetition.
- Take a deep breath prior to each exercise repetition; exhale
completely as you do each repetition.
- When you begin in this program, ten repetitions should be performed
for each exercise. If you have difficulty with this many repetitions,
then you should perform repetitions only to your own tolerance.
Over time gradually increase the repetition for each exercise
to 15-20.
- Do not hold any of these exercises unless otherwise directed.
- Speed of movement and range of movement should be comfortable
and easy.
- At the first onset of a headache or neck discomfort, it is recommended
that 5 to 10 repetitions of each exercise be performed either
in a hot shower or with a moist towel that has been placed in
a microwave. Wrap a dry towel around the moist towel as you remove
it from the microwave. Be sure to check the temperature of the
moistened towel before placing it around your neck to avoid a
bum. These procedures can often abort a headache or at least markedly
reduce its effect.
If you overdue or do the prescribed exercises too vigorously, you
may experience increased pain, stiffness, and loss of movement or
muscle spasm. Please do only the prescribed number of exercises and
do them slowly and gently.
If you experience numbness or weakness of your arms or hands, discontinue
these exercises immediately and consult your physician.
Additionally, if you experience neck soreness or increased headaches
with exercise, you are likely doing too many repetitions of exercise
or doing the exercises too vigorously.
POST THESE INSTRUCTIONS WHERE YOU WILL SEE
THEM MORNING AND NIGHT
Note: Please remember, for optimum results these exercises must be
done a minimum of three (3) times daily: Twice in a hot shower, immediately
upon arising in the morning, and just before going to sleep at night,
and one other time during the day.
- Neck forward (flexion)
Begin with your head looking straight ahead. Lower your head down
and forward so your chin approaches or touches your chest. Gently
return your head to a position looking straight ahead. Repeat
10 to 20 times before proceeding.
- Neck side turn
Sit or stand with your head looking straight ahead. Slowly turn
your head to the left as if looking over your left shoulder. Slowly
turn your head to the right as if looking over your right shoulder.
Repeat this exercise 10 to 20 times before proceeding
- 3. Neck side bend
Begin with your head looking straight ahead. Without turning your
head, tilt or drop your head to the left as if to touch your left
ear to your left shoulder. Repeat to the right. Repeat this exercise
10 to 20 times before proceeding.
Note: Do not pull your shoulder toward your ear. Keep your shoulders
down and relaxed.
- Head roll
Lower your chin to chest. Gently roll your head, first to the
left three times and then to the right three times. Your chin
should roll first to your left shoulder, then to your right shoulder.
Your chin should never be raised above your left or right shoulder.
Repeat this exercise 10 to 20 times before proceeding.
- 5. Shoulder shrug
Sit or stand with shoulder relaxed. Raise your left shoulder up
toward your ear. (Do not lower your head to the side.) Raise your
shoulder as high as you can and then relax. Repeat with your right
shoulder. Do 10 to 20 repetitions of each before proceeding.
- Note: Made sure you do not hold your shoulder up. Simply raise
your shoulder as high as you can and then relax.
- Shoulder pinch
Sit or stand with your shoulders relaxed. Slowly pull your shoulders
back, pinching your shoulder blades together. (Do not hold.) Relax.
Take a slow deep breath and then repeat. Do 10 to 20 repetitions
following these directions.
Once you have done these exercises for one week, increase the daily
repetitions for each exercise by 2 every other day up to maximum of
20 repetitions.
Note: If you work at a computer, typewriter, or desk, or hold a
similar posture for prolonged periods during the day, take frequent
breaks and do these exercises intermittently throughout the day.
Jeffrey F. Klein, M.D., F.A.A.F.P.
1220 La Venta Drive, Suite 201
Westlake Village, CA 91361
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