RECOVERY – NECK

RECOVERY – NECK

  • Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Softer versions of a Baseball, Softball. Put 1 or 2 in a long sock and tie a knot.
  • MFR – Myofascial Release Explained – Part 1 . Part 2 . Part 3 . Part 4 . Part 5 . Foam Roller .   

MOBILITY, MASSAGE & STRETCHING

  • Home Exercises for Cervical Disc Pain . Keeley Physio
    (1) Retraction – Chin Tuck: fingers on chin; pull head back; do not tilt head; ie: move head like a filing cabinet drawer
    (2) Retraction + Rotation – Chin Tuck with Rotation: fingers on side of chin; gently push head
    (3) Traction – Supine with back of Head on Yoga Block: chin tuck; knees bent; add one leg straighten and return; repeat with other leg; 4-5x
    (4) Retraction + Extension – Hands behind Neck: chin tuck into hands; tilt head
  • Exercises for Cervical Spine Pain & Disc Bulges . Keeley Physio
    1️⃣ 7:30 mark – Chin Tuck: Cervical Retraction in Sitting / Standing
    2️⃣ 10:00 mark – Fingers behind Neck: Cervical McKenzie Retraction-Extension (supported) Note: different than Hands behind Neck in above video
    3️⃣ 12:30 – Head Rotation: Cervical Rotation (overpressure)
  • Mobility Exercises for Chronic Tension Headaches . Keeley Physio
    (1) Chin Tuck: see above video (2) Supine Head on Yoga Block: see above video
    (3) Supine Head on Yoga Block + Small Ball: place ball on one side of neck muscle
    (4) Supine lengthways on Foam Roller: moving Arms from a “Y” position to a “W”
  • 6 Steps to Relieve Headaches and Fix Neck Pain using a Small Ball . Nguyen Chiro
    Note: Place the ball on a yoga block
    Small Ball – Leaning against the wall or Lying on the floor
    (1) roll the ball side to side (2) roll the head side to side (3) nod the head up and down
    (4) place ball on one side of neck; lean that same side shoulder against the wall doing 1/4 squats (5) place ball on one side of neck; roll side to side
  • Mobility, Stretches & Exercises . Tarrant Massage
    Mobility: (1) Turn head side to side (2) Drop head side to side: hold the chair to keep shoulders level (3) Drop head back and Rotate to the side
    Strengthen: (4) Isometric – Hands under chin
    Stretch: (5) Head to Side: gently pull with hand; off-hand holding the chair (6) Head Angled to opposite Knee: stretches the Levator Scapulae

MASSAGE & ROLLING

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