Neck (cervical spine) Stress Injury Program

Symptoms of a cervical spine stress injury will include:
Muscle Tightness of:
 		scalenes, levator scapulae, upper trapezius

Restriction with:

 -turning head side to side
-bringing ear to shoulder
(side bending neck)
Exercises:
Levator Scapulae Stretch Upper Trapezius Stretch

  • Grip side of chair. Side bend and rotate neck to the opposite side.  
  • Lower the head toward the opposite arm pit.
  • Lean trunk to the opposite side. Feel
    stretch on the side of the neck.
  • Grip back of chair. Lower and side bend the neck to the opposite side.  
  • Lean trunk forward and turn eyes toward the secured arm.  
  • Feel stretch in back of the neck.
HOB (head on ball) Shoulder Flexion HOB Shoulder Horizontal Abduction

  • Head on ball, chin tucked, palms flat, elbows straight.
  • Raise hand forward to ceiling, keeping thumb up and chin tucked.
  • Lower hand to start position and repeat.
  • Perform 3 sets of 10 on each side.
  • Head on ball, chin tucked, palms flat, elbows straight.
  • Raise hand sideways to ceiling, keeping thumb up and chin tucked.
  • Lower hand to start position and repeat.
  • Perform 3 sets of 10 on each side.

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