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 1-3 times a day until the exercises can be done with no discomfort or pain. As a minimum continue the program for 21 days. After this period you should train rehab 3 2-4 times per week for at least 3 months.
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.
Shoulder and upper back mobilization – 15-30 repetitions.
Back stretch mobilization – 2 x 15 repetitions with 60 sec break. Keep the hips on the ground and let the back stretch backwards.
Hip and back rotation mobilization – Do this 2 x 15 times to each side, with 60 sec. pause.
Back and rib mobilization – 2 x 15 times to each side, with 60 sec. pause. Focus on rotating as much as possible while pulling the ribs.
Standing back mobilization – 2 x 15 times, with 60 sec. pause.
Standing back hold with arm swinging – 2 x 15 times, with 60 sec. pause.
Lying stability crossing – 2 x 15 times for each side, with 60 sec. pause. Focus is as in exercise 1 on keeping the neck and back long, finding the correct breathing and pushing out the abdomen. While holding the breath the arm and leg is moved into a cross, but no further than can be held without provoking pain. IMPORTANT! There should be no movements in the back. If this is the case then the arm and leg is being extended too far into the cross.
Back chain stretch – stretch for 40-120 sec per side.
Front chain stretch – stretch for 40-120 sec 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.
Dynamic rotation for the neck – 15-30 repetitions where the neck is moved straight back and forth within the pain limit. “Can also be done with the opposite hand.”
Dynamic forward press for the neck – 15-30 repetitions where the neck is moved straight back and forth within the pain limit. “Can also be done with the opposite hand.”
Dynamic backward press for the neck – 15-30 repetitions where the neck is moved straight back and forth within the pain limit. “Can also be done with the opposite hand.”
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