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[PHYSIOTHERAPY] Cervical Disc Herniation
MUST-READ (THINGS TO NOTE BEFORE STARTING)
Body assessment guide (0:40)
Body assessment form
Relationship between posture and neck pain
How does a normal neck curve become a reverse C curve? (5:59)
How do we restore the normal curve?
Planning your exercise
Self-myofascial release (SMR)
5 main reasons for muscle tightness
SMR (Essential parts) (26:27)
SMR (Neck) (6:57)
Routine 1
Cervical Mobilisation (3:54)
Cervical Flexors (3:58)
Cervical Rotators (7:15)
Cervical Lateral Flexion (6:53)
Cervical Extensors (4:00)
Levator Scapulae (5:00)
Routine 2
Neck Bridge (4:17)
Body Press (3:04)
Open Rotation (3:36)
Screw Twist (3:12)
W Exercise (3:20)
Body Connection (6:15)
Routine 1+2 (2 SET)
Cervical Flexors (7:52)
Cervical Rotators (14:26)
Cervical Lateral Flexion (13:36)
Cervical Extensors (7:56)
Levator Scapulae (9:57)
Neck Bridge (8:31)
Body Press (6:04)
Open Rotation (7:08)
Screw Twist (6:19)
W exercise (6:36)
Body Connection (12:27)
USEFUL TIPS
Exercise breathing technique (1:36)
How to contract Pelvic Floor muscles properly (3:46)
What if you feel pain during or after exercises?
How to decide whether you need to stop
Isolation vs Connection
5 main reasons for muscle tightness
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