Neck Strain Rehabilitation Excercises, Juthika Bezboruah

1. Isometric Neck Extension : sit tall, eyes straight ahead. chin up. Clasp hands together and place them behind head. press back head into palms. Hold 5 seconds and release. do 3 of 5. 2. Isometric Neck side bend: sit tall, eyes straight ahead. chin up. place the palm at the side of the temple, and press temple into the palm. Hold 5 seconds and release. do 3 of 5 on each side. 3. Head Lift: neck curl: lie on your right side with you right arm lying strieght out, rest head on arm, then lift head slowly toward left shoulder. Hold for 5 sec. repeat 10 times. Switch to left side and repeat the excercise. 4. Neck extension on hands and knees: get on your hands and knees and look down on the floor. keep back streight and let your head slowly drop toward the chest. tuck your chin slightly and lift head up keeping neck leveled with the back. Hold for 5 sec. repeat 10 times. 5. Scapular Squeeze: while sitting or standing with your arms by your sides, sqeeze your shoulder blades together and hold for 5 sec. Do 3 sets of 10.