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EXERCISES TO REHABILITATE AND STRENGTHEN THE NECK

Wall Angel: 10 reps, 3 sec hold, 1 set
Stand with back and shoulders against wall. Slide arms toward side. Squeeze shoulder blades together.
Scalene Stretch: 2 reps, 30 sec hold, 1 set
Place your left arm across your body. Tilt your head toward your right side Pull left arm to increase stretch. Repeat other side.
Levator Stretch: 2 reps, 30 sec hold, 1 set
Place your left hand behind your neck. Look toward your right armpit. Pull head toward armpit. Repeat on other side.
Neck Stretches
Hold onto the edge of a chair. Lean your head away from the side to be stretched and look down towards the opposite arm pit. Apply a little pressure with opposite hand for a more intense stretch. Tuck chin in and lean your head away from the side to be stretched. Apply a little pressure with opposite hand for a more intense stretch. Stand with your arm on a wall. Look down towards your opposite arm pit. Apply a little pressure with opposite hand for an added stretch.
Neck Isometrics
Provide resistance to neck with hand (flexion, extension, side bending and rotation)
Axial retraction (chin tuck)
Draw your chin straight back to feel a stretch at the base of the skull..

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