EXERCISE ESSENTIALS Try these exercises to keep you moving... BILATERAL SUBOCCIPITAL STRETCH (HELPS STRETCH UPPER NECK) While lying on a flat surface, put both hands behind your head, cupping the base of your skull with your thumbs. Tuck your chin downwards and apply a firm force up your skull with both thumbs to feel a moderate stretch in the back of the upper neck. Hold for at least 30 seconds.
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Strengthens Upper Neck
RETRACTION | CHIN TUCK Slowly draw your head back so that your ears line up with your shoulders. Hold for 10 seconds and repeat 3 times.
Stretches Neck
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Why You Need To Come In For Another Check-Up:
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle
TAKE CARE OF YOUR ACHES & PAINS BEFORE IT ’ S TOO LATE!
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