PROTOCOLLOESERCIZIMOBILITA`DELCOLLOPazientiintrattamentomanipolativoosteopatico

ClaudioCivitilloDO

2

PROTOCOLLOEsercizipermigliorarelaMOBILITÀdelCOLLOinpazientiincuraOsteopatica

Laseguenteseriedieserciziperilcollovieneeseguitacomodamentesedutisuunasedia.InposizionediRiposoposizionarsiconlatestaerettaeguardaredirittodavantiasé.

FlessionedelcolloFase1Portarelentamenteilmentoversoilpetto.Mantenetelaposizioneper____secondi.Rilassareetornareallaposizionediriposo.Ripetere____volte.per_____seriegiornaliero/trisettimanale.‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐

FlessionedelcolloStretchFase2Farepressionesullaparteposterioredellatestaconunamanomentresiportalentamenteilmentoversoilpetto.Mantenetelaposizioneper____secondi.Rilassareetornareallaposizionediriposo.Ripetere____volte.per_____serieognigiornaliero/trisettimanale.‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐

EXERCISES TO IMPROVE NECK MOBILITY

The following set of neck exercises is performed sitting comfortably in a chair. Resting

position is with your head upright and looking straight ahead.

Neck Flexion Stretch

Stage 1

Slowly bring your chin towards your chest.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

Neck Flexion Stretch

Stage 2

Put pressure on the back of your head with one hand while you slowly bring your chin

towards your chest.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

Neck Extension Stretch

Slowly extend your neck. Look up towards the ceiling as far as is

comfortable.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

EXERCISES TO IMPROVE NECK MOBILITY

The following set of neck exercises is performed sitting comfortably in a chair. Resting

position is with your head upright and looking straight ahead.

Neck Flexion Stretch

Stage 1

Slowly bring your chin towards your chest.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

Neck Flexion Stretch

Stage 2

Put pressure on the back of your head with one hand while you slowly bring your chin

towards your chest.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

Neck Extension Stretch

Slowly extend your neck. Look up towards the ceiling as far as is

comfortable.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

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EstensionedelcolloLentamenteestendereilcollo.Sguardoversoilsoffitto,perquantoèconfortevole.Mantenetelaposizioneper____secondi.Rilassareetornareallaposizionediriposo.Ripetere____volte.per_____serieognigiornaliero/trisettimanale.‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐

EXERCISES TO IMPROVE NECK MOBILITY

The following set of neck exercises is performed sitting comfortably in a chair. Resting

position is with your head upright and looking straight ahead.

Neck Flexion Stretch

Stage 1

Slowly bring your chin towards your chest.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

Neck Flexion Stretch

Stage 2

Put pressure on the back of your head with one hand while you slowly bring your chin

towards your chest.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

Neck Extension Stretch

Slowly extend your neck. Look up towards the ceiling as far as is

comfortable.

Hold for ____ seconds. Relax and return to resting position.

Repeat ____ times. Do _____ sets daily.

4

EsercizipermigliorarelaMOBILITÀdelCOLLOLa seguente serie di esercizi per il collo viene eseguita comodamente seduti su una sedia.Posizionediriposoconlatestaerettaeguardaredirittodavantiasé.

InclinazioneLateraledelcolloFase1Lentamente inclinare la testadi lato inmodo tale che l'orecchiosi avvicinaalla spalladallostessolatomantenendolaposizione.Mantenetelaposizioneper____secondi.Rilassareetornareallaposizionediriposo.Ripeteresullatoopposto.Ripetere____voltesuognilato.per_____fissagiornaliera.‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐

StretchdelColloinInclinazioneLateraleFase2Lentamente inclinare la testadi lato inmodo tale che l'orecchiosi avvicinaalla spalladallostesso lato mantenendo la posizione. Aumentare la tensione tirando delicatamente con lamanolatestaversolaspalla.Mantenetelaposizioneper____secondi.Rilassareetornareallaposizionediriposo.Ripeteresullatoopposto.

EXERCISES TO IMPROVE NECK MOBILITY

The following set of neck exercises is performed sitting comfortably in a chair. Resting

position is with your head upright and looking straight ahead.

Neck Sidebending Stretch

Stage 1

Slowly tilt your head to one side such that your ear approaches the shoulder on the same

side while keeping your face straightforward.

Hold for ____ seconds. Relax and return to resting position. Repeat on opposite side.

Repeat ____ times on each side. Do _____ sets daily.

Neck Sidebending Stretch

Stage 2

Slowly tilt your head to one side such that your ear approaches the shoulder on the same

side while keeping your face straightforward. Increase the stretch by reaching over to the

other side of your head and gently pulling the head towards the shoulder.

Hold for ____ seconds. Relax and return to resting position. Repeat on opposite side.

Repeat ____ times on each side. Do _____ sets daily.

EXERCISES TO IMPROVE NECK MOBILITY

The following set of neck exercises is performed sitting comfortably in a chair. Resting

position is with your head upright and looking straight ahead.

Neck Sidebending Stretch

Stage 1

Slowly tilt your head to one side such that your ear approaches the shoulder on the same

side while keeping your face straightforward.

Hold for ____ seconds. Relax and return to resting position. Repeat on opposite side.

Repeat ____ times on each side. Do _____ sets daily.

Neck Sidebending Stretch

Stage 2

Slowly tilt your head to one side such that your ear approaches the shoulder on the same

side while keeping your face straightforward. Increase the stretch by reaching over to the

other side of your head and gently pulling the head towards the shoulder.

Hold for ____ seconds. Relax and return to resting position. Repeat on opposite side.

Repeat ____ times on each side. Do _____ sets daily.

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Ripetere____voltesuognilato.per_____serieognigiorno.‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐

EsercizipermigliorarelaMOBILITÀdelCOLLOLa seguente serie di esercizi per il collo viene eseguita comodamente seduti su una sedia.PosizionediRiposoconlatestaerettaeguardaredirittodavantiasé.

RotazionedelcolloStretchLentamentegirarelatestainunasoladirezione,comeperguardareoltrelaspalla.Mantenetelaposizioneper____secondi.Rilassareetornareallaposizionediriposo.Ripeteresullatoopposto.Ripetere____volte.per_____serieognigiorno.‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐‐

EXERCISES TO IMPROVE NECK MOBILITY

The following set of neck exercises is performed sitting comfortably in a chair. Resting

position is with your head upright and looking straight ahead.

Neck Rotation Stretch

Slowly turn your head in one direction as if to look over your shoulder.

Hold for ____ seconds. Relax and return to resting position. Repeat on opposite side.

Repeat ____ times. Do _____ sets daily.