Physical training will be known

1. Physical Training
Neck pain,
Headache
Assistant
Department of Internal Medicine
M.D. Elina Kozhomkulova

2. The technique does not have any absolute contraindication,
but it has to be individually adapted to each single patient.
The aim of physical training is to work in a pain free
environment and increase muscle resistance, strength and
joint mobility as well.
Contraindications:
• severe dyspnea
• increase in pain during exercise
• oncological diseases
• viral or bacterial infection
• acute inflammation
• high fever
• recent fracture
• serious psychiatric disorders

3. Neck Rotations
• In a seated or standing position, elongate your
spine for a tall, straight back. Then, leading with
your chin, slowly and gently rotate your head so
it moves in a full circle from your shoulder to
chest to shoulder to back. (If full circular
rotations bother your neck, stick with semicircles
moving from shoulder to shoulder.) Make sure
to keep your shoulders down and back
throughout the movement. That’s one rep.
Complete 10. Repeat in the opposite direction

5. Cervical Rotation
Turn your head to the left to look over
your shoulder as far as possible.Hold
for 2-3 seconds, then turn to the right
and hold as well. Repeat 10 times each
way.
This allows the little joints on the side
of the neck to help slide on each other.

7. Flexion, extension
1. Bring your chin down to your chest
and then hold it just for about 5-10
seconds.
2. Then look back up towards the
ceiling, hold 5-10 sec. You mustn’t turn
your head. Only in a straight plane!
You have to do it several times (5-10
times in each direction), do it slowly.

10. Bending the head towards
the shoulders
• Keep your head straight and slowly bend it
towards your right shoulder.
• Stay in this position for six counts.
• Then, come to the normal position and
slowly bend your head towards the left
shoulder and stay for a duration of six
counts.
• Repeat this exercise for about six times on
each side.

12. Lateral Flexion Stretch
•Place your hand under your thigh and
keep your shoulder down.
•Bend your head in the opposite
direction and gently press with your
other hand to get an extension
between your trapezius muscles. Hold
these for 30 seconds and perform 3
times on each side.

14. Levator Scapulae Muscle
Stretch
• Turn your head 45 degree to the right
side, put your right hand on the occipital
bone and apply light pressure for a good
stretch.
• Hold these for 30 seconds and perform 3
times on each side.

16. Deep Flexion Stretching
•Sitting with good posture, bend your
neck forward, cross your fingers and
put your hands on the occipital bone
and apply light pressure.
•Hold 30 seconds, repeat 3 times.

18. Neck Rotation With A
Towel
• For a neck rotation stretch with the towel,
take the towel and put it behind your
neck, grab one side to anchor it down and
keep it there.
• Take the opposite hand, put the towel up
over your chin across your ear and you're
going to pull upwards in a way when you
rotate your neck to the side.
• Hold 30 seconds, repeat 3 times on each
side

20. Isometric exercises
• Isometric exercises will help strengthen the
muscles. Basically it happens when you activate
the muscle, but you are not moving it.
• Place the both hands on your forehead.
• Bend your head forward and try to stop the
head from moving forward with your hands.
• Similarly, place the intertwined fingers at the
back of the head (nape).
• Try to stop the head from moving backward with
your hands.

23. • Then place your palm a little above your
right ear.
• Try to bend your head toward right and try
to resist the movement with your hands.
• Similarly, place your palm a little above
your left ear.
• Bend your head to the left, while resisting
the movements with your hand.

26. Exercise for Restore Bad
Neck Curve
• Put the towel in the middle of the back
side of the neck
• Apply pressure forward with the towel
going forward and do short little nods, do
it for about one minute.

29. •Next turn your head 45 degrees and
do same short little nods for one
minute