Sitting in front of the computer
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Use a good chair with a dynamic chair back and sit
back in it
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Top of monitor casing 2-3" (5-8 cm) above eye level
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No glare on screen, use an optical glass anti glare filter
where needed
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Sit at arms length from monitor
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Feet on floor or stable footrest
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Use a document holder, preferably in-line with the
computer screen
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Wrists flat and straight in relation to forearms to use
keyboard/mouse/input device
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Arms and elbows relaxed close to body
Center monitor and keyboard in front of you
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Use a negative tilt keyboard tray with an upper mouse
platform or downward tilt table platform adjacent to
keyboard
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Use a stable work surface and stable (no bounce)
keyboard tray
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Change position, vary your work regularly
Daily life :
Avoid stretching to reach in your home activities
Use mechanical help instead of lifting with your
hands
Do not carry heavy objects
In any condition, please:
-
Stick to your rehabilitation
program (frequency and intensity)
-
Consult your physical therapist for
any ambiguity in performing your
exercises
-
Do not pass the exercises to others.
They are restricted to you and may
cause damage to others
Cervical and Neck Exercises
Neck Posture Stretch/ Cervical Retraction
Stand up against a wall and face straight ahead.
Gently pull your head back towards the wall.
Keeping your face level, without looking up or
down, jut your neck forward. Then bring it straight
back as if were on railroad tracks. You should feel
like a turtle pulling his head back into his shell.
Repeat five times.
Repeat all the following exercises 10 times 3 or 4
times a day
Posterior neck muscles stretching
Sitting on a chair, let your head drop forwards as far as
you are comfortable. Place one or both of your hands
over the top of your head, so that your finger tips are
nearly at the back of your skull bone. Whilst
breathing out, let the weight of your arms carry your
head further forwards, feeling the stretch at the back
of your neck. Do this for 1 - 2 minutes. Doing it in the
shower may help your neck muscles relax further.
Head rotation
Sit relaxed, shoulders back, head facing forward.
Slowly turn head to one side, looking over shoulder.
Hold for 5 seconds and return to start. Repeat to other
side.
Lateral rotation
Sit relaxed, shoulders back, head facing forward.
Slowly bend head to one side and hold for 5
seconds. Return to start. Slowly bend head to
opposite side and hold for 5 seconds. Return to
starting position. It is better to do one side for 10
times then the other side.
Shoulder roll
Sit in a chair or stand up with your arms hanging
loosely by your side, pretend that you are going to
draw circles with the tips of your shoulders. The
circles should be as round as possible, and with as
big radius as possible. Spend 1 -2 minutes rotating
your shoulders clockwise, and then repeat rotating
them anti-clockwise
Arm stretching
1. Sit relaxed, shoulders back, head facing forward;
hold your left elbow with your right hand and bring
it to the right; keep your elbow at the same level with
your shoulder; hold for 5 seconds, do the exercise 10
times than repeat it with your right elbow.
2. Stand up, back resting on a wall; put your hands
behind your neck and open your elbows against the
wall; hold for 5 seconds then release your elbows to
the center.
The upper body book exercise
Stand with your back against a wall; place a small
inflated ball behind your head. Nod "yes" or tuck
your chin in by pressing your head against the
ball, the ball should roll slightly upwards on the
wall, keep your gaze straight ahead.
Manuel resistance
Place the heel of your hand(s) on your forehead.
Apply pressure with your hands, and resist with your
neck. You can adjust the pressure according to your
own strength. Press as hard as you can, as long as
you are able to keep your neck still against the
esistance.
Hygiene
*Keep the cervical collar if ordered by the physician
while driving or working.
*Turn on your side while going in and out of bed.