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Routines for Injury Prevention
Content provided byProfessional Team PhysiciansAlways check with your physician or physical therapist before beginning a stretching or strengthening program.
CHIN CIRCLES
Thrust your chin forward. With your chin, draw a circle starting and ending with your chin tucked back toward your throat. Repeat five times. Reverse the direction of the circle, and repeat five times.
HEAD LIFT
Lie down, bend your knees, lift your head, and lace your fingers behind your head. Use your arms to pull your head forward slowly. You should feel the stretch in the back of your neck. Hold the stretch for a count of five. Slowly return to the starting position. Repeat five times.
HEAD ROTATION TO THE SIDE
Slowly turn your head to one side. Hold the stretch for a count of three. Slowly return to the starting position. Then turn your head to the other side. Hold the stretch for a count of three. Return to the starting position. Repeat five to ten times. Try doing a set two or three times a day.
HORIZONTAL NECK TILT
Slowly tilt your head to the side. Stop when you feel a strain in the neck. Hold the stretch for a count of three. Slowly tilt your head back to the starting position. Then tilt your head to the other side. Hold the stretch for a count of three. Return to the starting position. Repeat five to 10 times. Try doing a set two or three times a day.
VERTICAL NECK TILT
Slowly tilt your head back until you can look up at the ceiling. Hold the stretch for a count of three. Then slowly tilt your head back to the starting position. Lower your head until you can look down at the floor. Hold the stretch for a count of three. Return to the starting position. Repeat five to 10 times. Try doing a set two or three times a day.
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