<>>> %%EOF x��XYo7F�ږ�9�*Nsmzy�����Z�(P�%�ޢ<5h�)���!����a�OE����s|��P_�H�������ͻ�|�g*���~+�����P��e��J5Z ��Ƒ�.�o3���. Repeat 15 times. 0000001635 00000 n Shoulder shrug 1. Isometric Extension 0000018904 00000 n 7. 0000001222 00000 n Core exercises can help with your neck pain. 0000002371 00000 n � endstream endobj 93 0 obj<>/W[1 1 1]/Type/XRef/Index[9 51]>>stream Neck and Shoulder Relaxation Exercises Do these exercises _____ times each, _____ times a day. 0000010943 00000 n Creo Normalizer JTP Perform . 0000002031 00000 n ӿ/O���i�˔���׋����z. Slowly roll your head towards the left and then the right. Lower your shoulders and repeat. • Stay active. h�bbd```b``6�e ��2��"�D��X �d��vgl�e@��4H�����4�)�4F�I�o��@� g� 0 endstream endobj startxref 0 %%EOF 122 0 obj <>stream ���u RK�%� False Exercises The exercises overleaf should be started gently and increased gradually, and you should not try to push hard to get rid of pain. À l’époque, c’était la pratique standard et malheureusement, ça le reste dans certains endroits du monde encore à l’heure actuelle. Cervical Range of Motion and Isometrics Home Exercise Program, Page 2. 2. Cervical Spine: Neck Exercises Neck pain can be caused or aggravated by muscle tension due to poor posture. Simple Neck Exercises This article focusses on quick, simple and easy neck exercises. 1Neck Exercises Stretching and Increasing Mobility Below you will find stretching exercises specifically for the neck.If you suffer from a stiff neck or a pinched nerve in the neck, these exercises with give you pain relief.These are good stretches for you neck and will help you keep your neck flexible and mobile. x��[�$Ǚ&���~�\0��q\f�Ҩ��ia{�����]bK�.�d����kf���U���}A�77��w���=��/v����w������o�������z�����ax�pO��~{���n����7�y;솧�vs9���٧��Nqϛ���������a�M�C����g?G��oP��������. ��r�����u�� c6rhhq����/�2j��Y|"σQ�-�C�j��������/�- �=� ��(�/G���֑NDv4�mGq�n�x,� �����.Ss�kC�3�{D؉�g�"�NF8�GX�^������ݫY�iQnL��KX�>��t=)U�K���H�nSu��ij�kj�j� 0000003989 00000 n 0000002695 00000 n Bed rest for more than a couple of days makes it harder to get going. endstream endobj 61 0 obj<>>>/LastModified(D:20050609194736)/MarkInfo<>>> endobj 63 0 obj<>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageC/ImageI]/ExtGState<>>>/StructParents 0>> endobj 64 0 obj<> endobj 65 0 obj<> endobj 66 0 obj<> endobj 67 0 obj[/ICCBased 80 0 R] endobj 68 0 obj[/Indexed 67 0 R 255 81 0 R] endobj 69 0 obj<>stream Chin roll 1. Repeat on the other side. C��B��| x�bbbf`b`` � A� � 2. Isometric Flexion. 2012-09-18T10:28:06+01:00 Ɨ���_����c��� 0000000976 00000 n Hold in this position for 5 - 10 seconds then relax. 1 0 obj <> endobj 4 0 obj <>stream massages, des ultra-sons, de la chaleur et des exercices non spécifiques pour mes patients, sans prêter attention à la nature du problème. %PDF-1.6 %���� Purpose: To strengthen muscles in the neck and/or maintain strength gained in the MedX machines. 3. Some of the images in this leaflet are courtesy of ©Physio Tools Exercise 1 Sitting. 1�+ ���]6 ��©��e�e�I� Q�� � lh}Z %%EOF ]�H���M���c+�i�Ufaݍ�� -�d�w���N�"#�����]�H��Q�� �B��ݵ�J��K+�x��;,Nj%#��[���������9�%�I��K����=�. Neck Range Of Motion Exercises, Neck Exercises One very powerful way of controlling your neck pain is to do daily range of motion exercises, putting your neck through full movement several times a day. %PDF-1.3 %���� <> 3. "��J�p���hZ�!�\��x���%�kB��u��I;��d����8�&�����}!G� endstream endobj 3325 0 obj <>stream xref �S��|t�FQ�v�9��o�aR�rʃ�%~ 0000005223 00000 n <> 0000019149 00000 n 0000011170 00000 n x��][sܸ�~w���6��i���r�ږ'���v��ʞjđ��f��V���/ %���% �K�/_7\��g���/z���_��߾�? Shoulder shrug 1. seconds. ��9��MmC��^fg�̜9���}{y������_��������-�v/�8%��=Ynd/ݐg�],)�f�g���%�b��DZG.��#0v� 㫄�|����]�^����ث ��_�uiZ����A*IMki�dF��Mke�Ʌ�W���ED��C� �c ���(V��Z��TWY���A'( v��R,֤k�X�&�I+2Z��P�*�7�����y!�iW�רo۵i�ۭ�_��r�A`�*���#T�g�����a8_O^�/������(�'�ѿ��� stream trailer and exercise seet Neck Pain (continued overleaf) Posture Posture is important when experiencing neck pain. ��HT�b`b�� �I#�c�` DoM ��#8��4�"������t��� 5@�� v^7׼�?��M��!Z�?i[�ݪ���O����~5�N>l֩�_��}����P^��P���@NE�0 j`/s�!�D����ь���? Hold the pressure for up to 10 seconds, then release gently. Posture! Repeat this 5 - 10 times. 2012-09-18T10:28:06+01:00 6) Prevention: Posture! Instructions: 1. 3. ,Ȟh- ��/�臱ԫ@��l�}�)�{.�v��S$r�b�X��֘�t�X�e���F��λ��wb7&؉ 3��>�I���E���&����������x�o\��g���^.����ۋ���� with your neck muscles to keep your head in the upright position. ��P�QI���B��-N���A]bh�pcqJ+�U��Nq�FB�� Do only the exercises instructed by your therapists. 0000018472 00000 n 13-14). ?��2��ϟI�����4�E�����P\��?�[�t�D��qJdJ���������.�\B.Sa�Z�¥)�4w�N?�Y����d��������_>L�3���9�}7���d��0�Bc7�qЉ��� <>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> 15-16). 0000003095 00000 n i[f��qټV�l�-V�mS�Ųt�G��CfL�}�3/���Rk�������� �� Ab��F� |�5ۍ+/�J�C������g�y��е>QzpHPN�tbI���H��@U?c �O�7Q�¢rh˒�-�������DHk�B��&hf��I���G[m��[~��H=���p�U���#�G Hold . endstream endobj 3326 0 obj <>stream Your doctor or therapist will tell you when you can start these exercises and which ones will work best for you. Using light pressure with your fingers against your forehead, resist . %PDF-1.4 %���� 0000005698 00000 n Stretching exercises can help to relax the neck muscles and restore range of motion (fig. 0000006172 00000 n Simple exercises done every day will build that essential support (fig. 1 0 obj stream 2 0 obj Your core is your abdomen , back, and buttocks. 2. 60 34 uuid:b3e33c97-ff80-4518-bb55-daf6e9bedeb7 ]h-�V�Y~,��p���J�mh���C�oh�uAG�ަ?tp. Neck paiN Neck pain usually gets better in a few weeks. 0000007539 00000 n The Zpoking chin [ posture can be caused by; sitting too low at a desk, a screen set too high, a hunched or slouched back, habit or a combination of these reasons. 86 0 obj <> endobj 99 0 obj <>/Filter/FlateDecode/ID[<1675C33B017D4A7C920E0663472F2C76>]/Index[86 37]/Info 85 0 R/Length 83/Prev 501179/Root 87 0 R/Size 123/Type/XRef/W[1 3 1]>>stream If you suffer from a stiff neck or a pinched nerve in the neck, these exercises with give you pain relief. uuid:e488bd9c-62a7-4552-b5c3-8b7a6ef79ab5 h��X�n���~��1�d� 4 0 obj As you resist the pressure you will feel your neck muscles contracting. 0000003139 00000 n Remember to hold the DLC, then begin the exercises. endstream endobj 3322 0 obj <>/Metadata 363 0 R/Outlines 503 0 R/Pages 3316 0 R/StructTreeRoot 528 0 R/Type/Catalog>> endobj 3323 0 obj <>/ExtGState<>/Font<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI]/XObject<>>>/Rotate 0/StructParents 0/Tabs/S/Type/Page>> endobj 3324 0 obj <>stream 0000004613 00000 n Neck pain This leaflet provides general information about neck pain and simple exercises that may help. Relax and repeat. %�쏢 •to Most cases of neck pain get better on their own within a few weeks. hޤ�_o�0�����q�HU%`e����A�����j�������L�%�;��|�l�ˆ��"�!Q�����h �g*��$j��ȯ��$\k�"8��=��G��K��n�ޖ/����"��B���yM����^�"�&��3�"�t������}K�q���~��������c��n������_m���$3��HA'E�F���~�� 髆����9z'f�fϟ�ej225eYk:.�.s�s���u��Kg�t1�W�%�&�nnI�� �B�e�uEI����A+aN'�E�(�i��wi>̫t�=I�ʍצ���%t�3�v���Ã�&��1+,���_�uu/�& �5D$QP?|7��+�o�*_J,j�q���z.�`u�%ZC���:+@g$��Nͬ������ 6. Hold each exercise for a total of 10 seconds. Do not move your head. 5 0 obj The pictures and text below make it easy. �RS����(�:a:����7��a�!Й7N� %�`zh|����LZ:�E9�����B�"��(�� *T�ke �m�JB�yt{�@����[���1�����0='l�7�u�۪_c8�;Y�5����k�T]��ί��݅R���t4�����G���4NE�\�{�3�W�>������cVP�߷�Zb$�]���9 [�r{���9��v��:g����.{Y��w��z�qB�L�G��t���7C�\�gH�1:1p;. It’s important to carry on exercising, even when the pain goes, as this can reduce the chances Sit … Pull your chin in, keeping your neck and back straight (not tipping your head forwards). 0000003657 00000 n Healthy Upper Back: Exercises Here are some examples of exercises for your upper back. You can usually treat it yourself at home. times. �{-. 2012-09-18T10:28:06+01:00 Slowly roll your head towards the left and then the right.