For the program you should try to do the exercise to the best of your ability. The exercises may seem atypical as for example hip stability with foot lift as shown below, but the exercise is carefully selected as it will train your neck statically. This rehab program is to be done 2-4 times a day until the exercises can be done with no discomfort or pain. As a minimum continue the program for 7 days and then move on to rehab 3.
Remember to use the respiration learned in rehab 1 for all the exercises from this point onwards.
Diaphragm Respiration – Lying 3-5 minutes focusing on breathing into the stomach and NOT in the chest. The hand on the stomach must therefore move up and down while the hand on the chest is relatively calm.
Hip stability with foot lift – Do the exercise for 4 min. Focus in the exercise should be as follows:
- Make the neck and back long, imagine someone pulling your hair.
- Inhale deeply, pushing out the belly to make a “beer belly” each time you inhale.
- 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.
IMPORTANT! There should be no movement in the back during elevation of the foot. If you are experiencing this, then you are not breathing properly with “beer belly” extension of the stomach. And remember number 1, that back and neck must be kept long.
Static back press for neck – push the ball against the wall 10-20 times without any visible movement
Static forward press for neck – push the ball against the wall 10-20 times without any visible movement.
Static side press for neck – push the ball against the wall 10-20 times without any visible movement.
Lying arm crossing – continue breathing into the stomach and then move one arm at a time, without any movement of the back, neck etc. repeat for 10-20 arm movements of each side.
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