Stretching 101

Stretching 101

Note: these exercises should only be done if directed by the Doctor!

1.      Cervical Spine

2.     Thoracic Spine

3.     Lumbar Spine

Cervical Spine (aka neck)

Spinal Biomechanical Therapeutic Maneuvers® Cervical Spine 1

  • Stand straight
  • Slowly tip your head to the right
  • Right ear to right shoulder, don’t lift shoulder
  • Hold position for count of 12
  • Release back to center
  • Repeat to left side
  • Repeat step 1
  c_r_lat_flexRight Lateral Flexion  c_l_lat_flexLeft Lateral Flexion

Spinal Biomechanical Therapeutic Maneuvers® Cervical Spine 2

  • Stand straight
  • Slowly tip your head to the right
  • Right ear to right shoulder, don’t lift shoulder
  • Rotate your chin toward right shoulder
  • Hold position for count of 12
  • Repeat to left side
  • Repeat
 c_lat_flex_rotLateral Flexion Head Rotation

Spinal Biomechanical Therapeutic Maneuvers® Cervical Spine 3

  • Stand straight
  • Push chin outward away from neck
  • Flex neck forward toward chest
  • Hold position for count of 12
  • Release to neutral
  • Repeat
 c_neutral Step 1 Neutral  c_chin_outStep 2 Chin Out  c_CHIN_OUT_NECK_DOWNStep 3 Neck Down

Spinal Biomechanical Therapeutic Maneuvers® Cervical Spine 4

  • Stand straight
  • Slowly push chin toward neck
  • Flex neck forward toward chest
  • Hold position for count of 12
  • Release to neutral
  • Repeat
 c_neutral  Step 1 Neutral  c_chin_inStep 2 Chin In  c_chin_in_neck_downStep 3 Neck Down