There are three steps to the cervical range of motion exercise. Each step requires that you start by sitting comfortably in a chair.
Listen to your body and avoid excessive pain or strain.
For the first step, begin by looking over your right shoulder. Gently turn your head through your range of motion. Return to the center and relax. Remember to breathe. Then turn to the left and go through a gentle full range of motion. Come back to the center.
For the second step, without raising your right shoulder, slowly lower your head toward your right shoulder. Keeping your shoulder down, bring your head back to the midline position and then tilt to the left side. Remember this movement is coming from your neck and is a gentle, slow movement, not painful.
For the third step, slowly rotate your head about 30 degrees toward the right and gently nod your head as if you are saying yes, up and down. This helps to stretch and lengthen your upper neck muscles. Return your head to the center, and repeat this exercise on your left side.
Remember, you shouldn’t hunch your shoulders or round your back. Ensure that you maintain good posture throughout this exercise.
Repeat each step of the cervical range of motion exercise one to three times. You should do these exercises one to three times per day.
The Laser Spine Institute Exercise Video Series, including all functional activities, post-surgical exercises and descriptions were designed specifically for Laser Spine Institute patients only. If you have not been prescribed these exercises, you should contact your physician before starting this or any exercise program. Exercise is not without its risks, and this or any other exercise program may result in injury. Risks include, but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting and disorders of heart beat. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult your surgeon's liaison or physician.