Table 2 List of exercises and prescriptions in the standard home exercise program
Exercise | Position | Description |
|---|---|---|
1 | Supine | Cranio-cervical flexion (CCF) with a towel on the back of neck for 10s, 10 repetitions with 10s rest, 3 sets totally (Fig. 2a) |
2 | Quadrupedal | Neck in neutral position, perform the cranio-cervical flexion and maintain the posture for 10s, 10 repetitions with 10s rest, 3 sets (Fig. 2b) |
3 | Sitting | Move neck into flexion, extension, side flexion and rotation to each side. Then perform cranio-cervical flexion for 10 repetitions and each with 10s of contraction (Fig. 2c) |
4 | Sitting | Co-contraction deep and superficial neck flexors with Thera-band for 10 repetitions, 3 sets totally (Fig. 2d) |
5 | Sitting | Co-contraction exercise for lower trapezius and scapular muscles with Thera-band for 10 repetitions, 3 sets totally (Fig. 2e) |
6 | Standing | Resisted shoulder elevation exercise in scapular plane with Thera-band (Fig. 2f) |