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Physical Therapy
Unit |
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Cervical
Exercises |
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Exercises 1 |
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Starting Position : Sit up straight on a stool, feet
together, arms on the side keeping the mouth closed.
Method: Bend the
head and let it fall forwards till the chin touches the chest, and then
slowly bend the head back as far as it goes. |
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Exercises 2 |
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Starting Position : Sit up
straight on a stool, feet together, arms on the side keeping the mouth
closed.
Method :
Sitting straight up, bend the head first to the left and then towards the
right, keeping the gaze fixed straight ahead during the exercise. |
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Exercises 3 |
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Starting
Position : Sit up straight on a stool, feet together, arms on the side
keeping the mouth closed.
Method :
In an upright position, turn the head alternately, first towards the left
and then to the right, with eyes looking back over the shoulder. |
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Exercises 4 |
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Starting Position :Sit up
straight on a stool, feet together, arms on the side keeping the mouth
closed.
Method :
Rotate the head round slowly as if describing a circle. |
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Exercises 5 |
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Starting Position :Sit up
straight on a stool, feet together, arms on the side keeping the mouth
closed.
Method :
Extend the arms straight ahead of you, then swing them backwards and
forwards in a circular movement. |
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Exercises 6 |
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Starting
Position :Sit upright on a stool.
Method:(i)
Stretch the arms out sideways in level with the shoulder. (ii)Without
bending your arms, turn the body, waist upwards first towards the left,
then to the right, balancing the arms simultaneously in opposite
directions, without moving the head and gaze fixed in front. |
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Exercises 7 |
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Starting
Position :Sitting upright on a stool, hands resting on knee.
Method:Stretch
right arm in front at shoulder level. Slowly turn the body, trunk upwards
to the right till outstretched arm goes back in a semi-circular movement,
eyes following the arm. |
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Exercises 8 |
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Starting
Position :Sitting upon a stool, with both arms raised in front at shoulder
level.
Method :Swing
both arms together first towards the left and then towards the right,
turning the body in the same direction, and eyes following arm movement. |
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Exercises 9 |
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Starting
Position :Sitting on a stool, right arm raised straight above the head.
Method :(i)
Turning the body at the waist, take the raised arm backwards, eyes
following movement.
(ii) Then bend forwards at the waist, till right hand touches left toes
and forehead touches left knee. Repeat the same movement with the left
hand. |
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Exercises 10 |
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Starting Position :Sitting
on a stool, right arm raised straight above the head.
Method :(i)
Turning the body at the waist, take the raised arm backwards, eyes
following movement.
(ii) Then bend forwards at the waist, till right hand touches left toes
and forehead touches left knee. Repeat the same movement with the left
hand. |
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Exercises 11 |
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Starting Position :Sitting
upon a stool, both arms extended in front at shoulder level.
Method :Swing
the arms downwards and backwards and forwards twice and while swinging
back for the third time, bend forward with a strong |
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Exercises 12 |
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Starting Position :Sitting
upon a stool, balancing a book on the head.
Method :(I)
Raise yourself slowly from the stool, and take a few steps forwards.
(ii) Move backwards to sit on the stool again, balancing the book on your
head |
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