04/05/2026
C5-C6, C6-C7
🔹Effective Physiotherapy exercises
1. Neck Tilts – Gently tilt your head side to side
2. Chin Tucks – Pull your chin inward to align spine
3. Neck Extension with towel/ SNAGS – Slowly turn your head backward
4. Shoulder Rolls – Roll shoulders forward & backward
5. Upper Trapezius Stretch – Stretch the side of your neck
6. Levator Scapulae Stretch – Relax the back of your neck
7. Isometric Neck Holds – Apply gentle resistance with hand
8. Neurodynamic Stretching
9. Neck Decompression
🔳Advice of Daily Living Activities
》 Maintain good body alignment by keeping your head up, your ears over your shoulders, and your back straight
》 Positioning and postural correction ( Ergonomics)
》 Avoid prolong sitting disk work & neck bending position
》 Position change after 30 min ( must)
》 Sunrise ☀ 45 min everyday if needed
》 Avoid weight bearing and using phone
》 Regular home exercises and swimming
》 Lifestyle Modifications
》 Don’t smoke or use other to***co products
》 Keep a healthy weight and reduce obesity
》 Hot and Cold Therapy
▪️Exercises should be done 3 times per day.
》 Holding 10 seconds ✖️ Repetitions 10 times
👉If you are unable to perform any of these exercises due to excessive pain or anything else, please inform a physicaltherapist.
■ Do each exercise slowly & hold for 10–15 seconds. Repeat (chronic) 5–10 times.
your physiotherapist before starting.
■ Stay pain-free, stay active!
