Physical therapy is an important part of any rehabilitation program.
With the increase in telemedicine or virtual visits due the COVID-19 pandemic, you might be wondering if at-home physical therapy is as effective as in-person training, or even possible. With our at-home rehabilitation products, you can maintain your physical therapy regimen without stepping foot into an office. Today, we’re breaking down 3 easy exercises for cervical spine rehabilitation, and relief in the head, neck, and shoulders. These moves are also great for relieving back or shoulder tension due to sitting at a desk or staring at a screen.
Side-Bends
Utilizing the Headset Kit, start with your head in a neutral position. Tilt your head so that your left ear moves closer to your left shoulder (think Night at The Roxbury-style, but slower). Hold isometrically for 3-10 seconds, then repeat. Perform 3 sets of 5-10 reps on one or both sides.
Resisted Flexion & Extension
Flexion: Wear the Headstrap Kit so that the attachment is at the back of your head. Slowly bring your chin towards your chest, taking your gaze downward. Hold this position for 3-10 seconds, then return to a neutral neck position and repeat. Perform 3 sets of 5-10 reps.
Extension: Wear the Headstrap Kit so that the attachment is at the front of your head. Tilt your head slowly backwards, taking your gaze upward. Hold this position for 3-10 seconds, then return to a neutral neck position and repeat. Perform 3 sets of 5-10 reps.
Internal & External Shoulder Rotation
Internal: The possibilities are almost endless with the Door Mount Kit. From a standing position grasp the handle of one tube end and hold at waist level with elbow close to your side. Begin with your arm extended outward and slowly move your forearm internally toward your midsection. Hold for 3-10 seconds, and return to the starting position and repeat.
External: Using the Door Mount Kit, from a standing position, grasp the handle of one tube end and hold at waist level with elbow close to your side. Begin with your arm toward your midsection. Slowly rotate your arm outward while keeping your elbow tucked in close to your side. Hold for 3-10 seconds, and return to the starting position and repeat.
At-home physical therapy is not only possible but effective with a little equipment and a few minutes each day. You can also progress to higher levels of resistance, without excessive costs or needing storage space. After progressing through the beginning stages, simply upgrade your resistance tubing to a higher level of resistance.
Learn more about neck mobility and some additional exercises with this video! Try adding resistance to these moves for an added challenge!
