You should do the exercises in the program as good as possible, although there may be exercises which are difficult to do due to pain when starting the program. In that case you should train to, but not over the pain limit. You may leave out an exercise the first days until the injury has begun to recover.

Hip stability with foot lift – Do the exercise for 4 min. Focus in the exercise should be as follows:
1. Make the neck and back long, imagine someone pulling your hair.
2. Inhale deeply, pushing out the belly to make a “beer belly” each time you inhale.
3. While the stomach is pushed out on the inhale, hold your breath and lift one foot 2 cm above ground, then shift as slowly as possible to the opposite side and lift the other foot. Keep changing until you eventually have to exhale and take another deep breath.

Back stretch mobilization – 2 x 15 repetitions, with 60 sec. break. Keep your hips on the ground and let your back stretch backwards.

Hip and back rotation mobilization – Do this 2 x 15 times to each side, with 60 sec. pause.

Eye – neck exercise – Perform the exercise 15 times of each set. A set consists of moving the eyes around the clock at 12, 6, 3, etc. first 2 times without moving the head and then 2 times where the head is moved with the eyes.

Standing back mobilization – 2 x 15 repetitions, with 60 sec. break.

Standing back hold with arm swing – 2 x 15 repetitions, with 60 sec. break.

Lying stability crossing – 2 x 15 times per. side, with 60 sec. break. The focus is as in exercise 1 to make the neck and back long, find the right breathing pushing out the stomach. While holding the breath, the arm and leg move out into the cross, but no further than it can be held without pain. IMPORTANT! There must be no movement in the back due to legs and arms being carried too far into the cross.

Back chain stretch – Stretch for 40-120sec. per side.

Front chain stretch – Stretch for 40-120sec. per side.

Neck shoulder rotation muscle energy technique – Bring the neck into maximum rotation, lightly push the chin against the hand for 7 seconds. Then bring the neck further out into a new maximum rotation. Repeat 3-5 times.

Neck shoulder muscle energy technique – Bring the neck into maximum lateral flexion, lightly push the head against the hand for 7 seconds. Then bring the neck further out into a new maximum lateral flexion. Repeat 3-5 times.

Upper Back Stability Mobilization – 15-30 repetitions where the neck is raised to maximum backwards lifting until you feel tension between the shoulder blades. The neck is then returned down towards the ground / mat. Important is that the neck is made long so that there is no backwards bending of the neck.

Shoulder and upper back mobilization – 15-30 times.

Dynamic forward pressure for neck – Do 15-30 exercises where the neck is carried straight back and forth within a pain-free range of motion. “This can also be done lying down”.

Dynamic backwards pressure for neck – Do 15-30 exercises where the neck is moved straight back and forth within a pain-free range of motion. “This can also be done lying down”.

Dynamic rotation for the neck – Do 15-30 exercises where the neck is moved straight back and forth within a pain-free range of motion. “This can also be done using the opposite hand”.