Neck and upper back muscle relaxation techniques

 

Position:

  • Sitting with the arms resting comfortably on the lap,
  • standing.

procedure

  • Bend the neck forward and backward. (Backward bending is contraindicated with symptoms of nerve root compression.)
  • Side bend the head in each direction;
  • rotate the head in each direction.
  • Roll the shoulders; protract, elevate, retract, and then relax the scapulae (in a position of good posture).
  • Circle the arms (shoulder circumduction).
  •  shoulder circumduction only clockwise (forward, up, around, and then back, so the scapulae end up in a retracted position). This has the benefit of helping retrain proper posture.

lower back muscle relaxation techniques

Position: Sitting or standing.

  1. If standing,
  2. the feet should be shoulder-width apart with the knees slightly bent.
  3. Have the patient place the hands at the waist with the fingers pointing backward.

procedure

  • Extend the lumbar spine
    1. by leaning the trunk backward.
    2. This is particularly beneficial when the person must sit or stand in a forward-bent position for prolonged periods.
  • Flex the lumbar spine
    1. by contracting the abdominal muscles, causing a posterior pelvic tilt;
    2. “Toe-touching” exercises are not advocated for individuals with low-back impairments because of the stress placed on the low back structures.
  • Side bend in each direction.
  • Rotate the trunk by turning in each direction while keeping the pelvis facing forward.
  • Stand up and walk around at frequent intervals when sitting for extended periods.