Erbst OrthoSport Physical Therapy
  • Home
  • About
  • Dry Needling
  • Home Exercises
    • Lower Extremity Exercises
    • Foot and Ankle Exercises
    • Shoulder Girdle Exercises
    • Core Exercises
    • Cervical Exercises
    • Wrist Exercises
  • Home Exercise Videos
  • Contact
  • Home
  • About
  • Dry Needling
  • Home Exercises
    • Lower Extremity Exercises
    • Foot and Ankle Exercises
    • Shoulder Girdle Exercises
    • Core Exercises
    • Cervical Exercises
    • Wrist Exercises
  • Home Exercise Videos
  • Contact
Search by typing & pressing enter

YOUR CART

Cervical Exercises

​Click the link to view the exercise:

  1. Chin Tucks
  2. Median Nerve Glide
  3. Ulnar Nerve Glide

 

Chin Tucks

Picture
  1. Seated or standing upright (picture at left), with shoulders back in good posture, gently retract chin as shown (middle picture), as if you’re pushing your chin straight back while nodding your head slightly.
  2. Stretch may be felt at the base of the skull and/or the base of the neck.
  3. Hold for a count of five and then relax and return to start position.
  4. Repeat ______ times, ______ times per day.
  5. This is also a good exercise to perform periodically if you are working on a computer for a prolonged duration.
  6. Tweak #1: (Picture at right) While maintaining a tucked chin, bend neck slowly and gently backwards as if to look up.
  7. Go as far as you can without pain.
  8. Allow mouth to open if you feel a stretch at your anterior neck.
  9. Hold 5 seconds. Repeat ______ times, ______ times per day.
_6-1__chin_tucks.pdf
File Size: 133 kb
File Type: pdf
Download File

 

Median Nerve Glide

Picture
  1. Hold RIGHT/LEFT arm out to your side with your elbow bent, palm facing up.
  2. Slowly straighten your elbow, keeping your wrist extended, and tilt your head towards the RIGHT/LEFT side.
  3. You should feel a stretch/pull at the shoulder, elbow, wrist, and/or fingers.
  4. “Pulse” hand back and forth by flexing elbow.
  5. Alternately, you may keep elbow at side and pulse hand toward back hip pocket.
_6-2__median_nerve_glide.pdf
File Size: 146 kb
File Type: pdf
Download File

 

Ulnar Nerve Glide

Picture
  1. Stand with RIGHT/LEFT arm raised to the side with your palm facing away from you.
  2. Bend elbow and bring your palm towards the side of your face.
  3. Use your RIGHT/LEFT hand to gently push your fingers (including your little finger) down towards your shoulder.
  4. Pulse lightly in this position for _____ seconds.
_6-3__ulnar_nerve_glide.pdf
File Size: 143 kb
File Type: pdf
Download File

Erbst OrthoSport

Home
About
Dry Needling
Home Exercises
​Contact

Business Hours

​Mon 7-4
Tue 10-6
Wed 7-4
Thu 10-6
​
Fri 7-6
Sat 8-12

Contact Information

​Phone:  Todd: (919) 612-1673    Jen: (919) 612-3842
Email: Todd- Erbstorthosport@gmail.com
            Jen- Erbstorthosport.jen@gmail.com
Address: 2533 Atlantic Avenue, Suite 100, Raleigh, NC 27604
* located within PRIME Personal Training and Performance Center
Erbst OrthoSport Physical Therapy logo
© 2017 Erbst OrthoSport Physical Therapy | Site Map
Site powered by Weebly. Managed by FreeLogoServices.com