Exercises To Help Typical Pain

Do you or your child suffer from:

Cervical Lateral Flexion Exercises

Retract your chin (See chin retraction exercises)
Laterally flex your neck to the left
With your left hand place it on top of your head assisting you to lateral flex further
Hold for 5 seconds
Return to neutral and repeat 5 times, 2-3 times per day
Then laterally flex to the right (with chin still retracted)
With your right hand place it on top of your head assisting you to lateral flex further
Hold for 5 seconds
Repeat this 5 times, 2-3 times per day

Chin Retraction Exercises

Stand up nice and straight
Pick a spot on the wall so you will keep your eyes level
Start by retracting your chin back towards your spine (Pictures right to left)
Go as far back as you can without going into pain and hold 5 seconds
The first few reps may cause some discomfort but as you continue to do this you will notice decrease pain with increased range of motion.
Relax back to a the neutral position for 5 seconds (making sure you don’t go forward past neutral)
Repeat 10 times (Every hour if you are in pain)
2-3 times per day, 7 times per week (If not in pain)
Advanced: When you start to get comfortable with doing this take your hand and assist your chin retraction. By pushing the chin backwards. (If you are not sure consult your doctor)

Cervical Rotation Exercises

Fully retract the the chin (see chin retraction exercises)
Turn to the left, as far as you can
Then take and assist yourself turning with your left hand pulling on your chin
Then turn to the right as far as you can
Then take your right hand and assist with turning by pulling on the chin
Hold for 5-10 seconds
Do it each was 5 times, 3 times per day
Exception: If you have more pain on one side, perform all 5 rotations to the side of pain, first.
Then do your 5 reps the other way

Low back Pain

Start by laying face down
Put elbows underneath you shoulder width apart
Gradually pressing down with your elbows, lifting your body off the ground
Keep head level with eyes straight fixed on the wall or object in front of you
Do not go into increased pain, the first few reps maybe more painful but as you progress you should find decrease pain and increased range of motion.
Hold for 30-60 seconds
Relax back to laying flat for 10-15 seconds
Repeat 5 times, 2 times per day