If you have cervical problem, you have no worry because the problem actually can be treated by your own. There are some types of activities that can be do which are self-resistance, isometric resistance, dynamic cervical flexion, manual resistance and advanced exercise.
In Self-Resistance activities, there are three types of exercise named flexion, axial extension and side bending. For flexion, you can place both of your hands on the forehead and press forehead into palms in a nodding fashion while not moving. For axial extension, you press the back of head into both hands which are placed in the back, near to the top of of head. Lastly, for side bending, you have to press one hand against side of head and attempt to side bend ( bring your ear towards your shoulder but not moving).
axial extension
rotation
Next, in Isometric Resistance, it’s simple because you only need to be in supine lying position with your head must be at over the edge of mat. You need to remember that your neck must be maintained in neutral and safe position. There is no support to the head.
In Dynamic Cervical Flexion, you just having a position of supine lying on a large-wedge shaped bolster or slant board under thorax and head to reduce the effects of gravity. Then, do tucking the chin and curling the head up.
Later, Manual Resistance need therapist, you have to supine lying. Therapist will place one hand on patient’s head to resist opposite the motion. Resistance is given to isolated muscles actions, so, muscle balance and function can be gained.
Lastly, is Advanced Exercise which by you need to sitting on a large gym ball first. Then, continue the exercise by walking forward while rolling the ball up the back. Continue walking until the ball is under the head. All of these activities can be done by anyone who are having the cervical problem, so that, when they do these activities, their cervical regions can be stabilized. It’s also reduce the chances to get cervical problems.
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