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    Cervical Scapula Program

    Uploaded by

    mansigupta88
    This document provides an 8 exercise cervical and scapular strengthening program. The exercises include cervical rotation, movements with a ball against a wall, scapular retraction and holds, stretches, resisted low rows, chin tucks, shoulder circles, and bow and arrow movements. Instructions are given for performing each exercise correctly and prescribing sets, repetitions, and hold times.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Cervical Scapula Program

    Uploaded by

    mansigupta88
    41 views6 pages
    This document provides an 8 exercise cervical and scapular strengthening program. The exercises include cervical rotation, movements with a ball against a wall, scapular retraction and holds, stretches, resisted low rows, chin tucks, shoulder circles, and bow and arrow movements. Instructions are given for performing each exercise correctly and prescribing sets, repetitions, and hold times.

    Original Description:

    Scapula stabilization

    Original Title

    Cervical Scapula program

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    © © All Rights Reserved

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    This document provides an 8 exercise cervical and scapular strengthening program. The exercises include cervical rotation, movements with a ball against a wall, scapular retraction and holds, stretches, resisted low rows, chin tucks, shoulder circles, and bow and arrow movements. Instructions are given for performing each exercise correctly and prescribing sets, repetitions, and hold times.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    41 views6 pages

    Cervical Scapula Program

    Uploaded by

    mansigupta88
    This document provides an 8 exercise cervical and scapular strengthening program. The exercises include cervical rotation, movements with a ball against a wall, scapular retraction and holds, stretches, resisted low rows, chin tucks, shoulder circles, and bow and arrow movements. Instructions are given for performing each exercise correctly and prescribing sets, repetitions, and hold times.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6

    Cervical & Scapula program au.physiapp.

    com
    PhysiApp code: etnmzqwz
    Kaye Pritchard

    1. AROM cervical rotation

    Sit upright in a chair looking straight ahead.


    Look over one shoulder as far as you can, moving only your head, not your body.
    Return back to the starting position and then relax and repeat.

    2. Standing: up/down movement with the ball

    Stand facing a wall while holding the ball against the wall with one hand, near
    shoulder height, in a comfortable position.
    Gently activate your shoulder blade stabiliser muscles and maintain your shoulder
    blade position against your ribs, as you make small up and down movements with
    your arm and the ball on the wall.
    Increase consecutive repetitions to build endurance.
    Repeat on both sides.

    you can do with a ball,


    1. facing wall
    2. facing sideways

    3. Scapula retraction and hold

    Stand in a relaxed position with your arms hanging by your sides.


    Draw your shoulder blades towards each other.
    Hold for a moment, relax and repeat.

    every 2-3 hour post work

    4. Levator scapula stretch

    Start in a seated position.


    Place the hand of the side you want to stretch behind your back.
    Take the opposite hand and pull your head forwards and to the opposite side at
    an angle, until you feel a stretch from the base of your skull down into your
    shoulder blade.
    Hold this stretch.

    Cervical & Scapula program (updated 22/01/2024) Page 1 of 2


    Assigned by Mansi gupta, printed on 22/01/2024
    5. Resisted low rows

    Tie a resistance band around a solid object and hold the ends in each hand.
    Stand on both legs with your feet hips width apart, keeping a good upright
    posture.
    Bend your elbows and pull the band back, squeezing your shoulder blades
    together.
    Control the movement as you return your hands to the start position.
    Keep your core strong throughout this exercise.

    6. Chin tuck in sitting

    Start in a seated position with your shoulders pulled back and down.
    Look straight forward.
    Tuck your chin in, as to resemble a double chin, hold this position.
    Do not allow your head to move downwards.

    + Poke chin out

    7. Shoulder circles

    Roll your shoulders in a circle, pulling them forwards, up, back and down.
    Imagine you are moving them around a clock face.

    8. Bow and arrow in standing - slow and controlled

    Stand up straight and lift your arms up in front of you.


    Slowly pull one elbow backward, like you are pulling on a bowstring.
    Let your upper trunk rotate, but keep your hips facing forwards.
    Simultaneously reach forwards with your other arm.
    Return to starting position and repeat to other the side.

    Cervical & Scapula program (updated 22/01/2024) Page 2 of 2


    Assigned by Mansi gupta, printed on 22/01/2024
    1. AROM cervical rotation
    Prescription/Date:
    1 Set

    1 Rep

    Pain level (0-10):

    2. Standing: up/down movement with the ball


    Prescription/Date:

    1 Set

    10 Reps

    Pain level (0-10):

    3. Scapula retraction and hold


    Prescription/Date:
    1 Set

    10 Reps

    1 s Hold

    Pain level (0-10):

    4. Levator scapula stretch


    Prescription/Date:
    3 Sets

    1 Rep

    5 s Hold

    Pain level (0-10):

    Cervical & Scapula program (updated 22/01/2024) Page 1 of 4


    Assigned by Mansi gupta, printed on 22/01/2024
    5. Resisted low rows
    Prescription/Date:
    3 Sets

    5 Reps

    Pain level (0-10):

    6. Chin tuck in sitting


    Prescription/Date:
    1 Set

    10 Reps

    1 s Hold

    Pain level (0-10):

    7. Shoulder circles
    Prescription/Date:

    1 Set

    20 Reps

    Pain level (0-10):

    8. Bow and arrow in standing - slow and controlled


    Prescription/Date:
    2 Sets

    10 Reps

    Pain level (0-10):

    Cervical & Scapula program (updated 22/01/2024) Page 2 of 4


    Assigned by Mansi gupta, printed on 22/01/2024
    1. AROM cervical rotation
    Prescription/Date:

    1 Set

    1 Rep

    Pain level (0-10):

    2. Standing: up/down movement with the ball


    Prescription/Date:
    1 Set

    10 Reps

    Pain level (0-10):

    3. Scapula retraction and hold


    Prescription/Date:
    1 Set

    10 Reps

    1 s Hold

    Pain level (0-10):

    4. Levator scapula stretch


    Prescription/Date:
    3 Sets

    1 Rep

    5 s Hold

    Pain level (0-10):

    Cervical & Scapula program (updated 22/01/2024) Page 3 of 4


    Assigned by Mansi gupta, printed on 22/01/2024
    5. Resisted low rows
    Prescription/Date:
    3 Sets

    5 Reps

    Pain level (0-10):

    6. Chin tuck in sitting


    Prescription/Date:
    1 Set

    10 Reps

    1 s Hold

    Pain level (0-10):

    7. Shoulder circles
    Prescription/Date:
    1 Set

    20 Reps

    Pain level (0-10):

    8. Bow and arrow in standing - slow and controlled


    Prescription/Date:
    2 Sets

    10 Reps

    Pain level (0-10):

    Cervical & Scapula program (updated 22/01/2024) Page 4 of 4


    Assigned by Mansi gupta, printed on 22/01/2024

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