Cervical PT Home Exercise Program
Adapted from Hospital for Special Surgery PT Program
Cervical Spine Rotation – Isometrics
Place the palm on your temple with your fingers pointing toward the ceiling
Apply EQUAL and LIGHT resistance with your palm and head into each other by using your eyes.
To rotate left – look to your left
To rotate right – look to your right
Resist your head from rotating
Hold approx. 10-15 seconds. Repeat on other side.
Repeat 2-3 times
Repeat 2-3 times / day
Cervical Spine Flexion – Isometrics
Place the palm on your forehead with fingers pointing up
Apply EQUAL and LIGHT resistance with your palm and forehead into each other
Resist your head bending forward
Hold approx. 10-15 seconds. Repeat on other side.
Repeat 2-3 times
Repeat 2-3 times / day
Cervical Spine Lateral Bend – Isometrics
Place the palm on your forehead with fingers pointing toward the ceiling
Apply EQUAL and LIGHT resistance with your palm and head into each other
Resist your head bending sideways
Hold approx. 10-15 seconds. Repeat on other side.
Repeat 2-3 times
Repeat 2-3 times / day
Cervical Spine Flexion – Isometrics
Place your fingertips on your forehead
Apply EQUAL and LIGHT resistance with your fingertips and head into each other
Resist your head bending forward
Hold approx. 10-15 seconds. Repeat on other side.
Repeat 2-3 times
Repeat 2-3 times / day
Control upper cervical and low cervical flexion (incline sitting)
Start Position: Sit tall with the spine in neutral alignment (a line connects the pelvis, upper back and back of head). Keeping the spine neutral, lean slightly forward at the pelvis. The shoulders should be relaxed mid position.
Monitor/Control: Place one finger (middle finger) on the base of the skull and place the second finger (index finger) on the bump of C2 (your therapist will show you how to find this bump). These fingers monitor the upper neck does not move at all during this exercise.
Action: Slowly lower the head forward moving only at the base of the neck. Only move as far as the upper neck stays controlled, the fingers should not move further apart. Then return to the start position. Keep the upper back and shoulders relaxed and keep the jaw relaxed. Move slowly and do not stretch or feel any strain or pain.
Repeat 15-20 times
Repeat 2-3 times / day
Chin Tuck
Sit or stand with good posture
Slightly lower your head so your head is level
Tuck your chin in
You can assist the movement direction by slightly pressing your chin backwards with your fingers (hand supported on your chest)
Hold 10-15 seconds, repeat 10-15 times, 2-3 times / day
Place your hand on top of your head and your fingertips on the temple of the opposite side
With your other arm, depress your shoulder
With the hand on top of the head very gently tilt your head away from the depressed shoulder until you feel a mild stretch
Sustain this stretch for 30-45 seconds. Repeat 3-5 times, 2-3 times / day
Stand with elbow bent to 90 degrees
Pinch shoulder blades together as you rotate arms outward
Hold 13-30 seconds, repeat 10-15 times, 2-3 times / day
