Home Exercises

 
 

Neck traction

2 times a day
# of repetitions: 50
(start with 15 and increase by 5 each day until you reach 50)

  1. Adjust the padded handle to rest below your chin.
  2. Place the curved neck piece at the back of your neck and the handle below your chin.
  3. Bend your knees while simultaneously looking up toward the ceiling. HOLD for 1-2 seconds and stand back up looking directly ahead.
  4. Work up to 50 repetitions, one time per day.
 
wobble 4.JPG

balance disc

2 times per day
5 minutes

  1. Place the head weight on your head and adjust it to fit comfortably.
  2. Sit on the inflated wobble disc.
  3. Move your hips left to right and front to back, while keeping your upper body still.
  4. Continue for 5 minutes.
  5. Make sure your shoulders are back and you’re sitting with good posture.
 
Spinal Mold.jpg

Spinal mold

Minimum of 30 minutes per day

  1. Lay down on a flat surface.
  2. Place spinal mold at the base of your neck.
  3. Rest like this starting at 15-20 minutes per day and working up to a minimum of 30 minutes.