More exercises for you and me to try

Today, let’s focus on the neck, shoulders and upper back.  Too many of us with Kennedy’s Disease develop weakness in the neck and shoulders.  For this reason, it is important to continue to work these muscles … stretching and strengthening them.

Note:  These are taken from the Therapy Skill Builders Guide.

I need to post my “Reminder” … just in case you did not read the previous article: 

• All exercises should be done slowly … do not jerk or force the motion … for maximum effectiveness. 
• Listen to your body … do not overdo. 
• As the exercises become easier, add more reps and/or pressure.

A.  Neck Rotation – Look left then right

• Sit in a chair, keeping your neck, shoulders, and trunk straight.
• Turn your head slowly to the left as far as comfortable.
• Hold the position for a count of five.
• Turn your head slowly to the right as far as comfortable.
• Hold the position for a count of five.
• Return your head to the front and relax.
• Perform ten reps (or as many as comfortable).
• Note:  If this is too easy, have someone place the palm of their hand on your cheek to create more resistance. 

B.  Lateral Flexion – Touch your shoulders

• Sit in a chair, keeping your neck, shoulders, and trunk straight.
• While continuing to face forward, tilt your head slowly to the left shoulder moving as far as comfortable.  Do not rotate your head while tilting, or raise your shoulder.
• Hold the position for a count of five.
• Return your head to the front.
• While continuing to face forward, tilt your head slowly to the right shoulder moving as far as comfortable.  Do not rotate your head while tilting, or raise your shoulder.
• Hold the position for a count of five.
• Return your head to the front and relax.
• Perform ten reps (or as many as comfortable).
• Note:  If this is too easy, have someone place the palm of their hand on your cheek to create more resistance.

C.  Flexion/Extension – Chest to ceiling

• Sit in a chair, keeping your neck, shoulders, and trunk straight.
• Lower your chin slowly to your chest, keeping your mouth closed.
• Hold the position for a count of five.
• Now, raise your chin and tilt your head back as far as comfortably possible to look up at the ceiling.
• Hold the position for a count of five.
• Return your head to the front and relax.
• Perform ten reps (or as many as comfortable).
• Note:  If this is too easy, have someone use the palm of their hand on your forehead when bending forward and the back of the head when trying to look up to create more resistance.

D.  Levator Scapulae – Chin to chest

• Sit in a chair, keeping your neck and trunk straight.
• Place your hands behind your head and lock your fingers together.
• Gently move your chin to your chest, while slowly turning toward the left.
• Hold the position for a count of ten.
• Return your head to the front (level).
• Gently move your chin to your chest, while slowly turning toward the right.
• Hold the position for a count of ten.
• Return your head to the front (level).
• Perform ten reps (or as many as comfortable).

E.  Suboccipitals – Pillow Stretch

• Lie flat on your back in bed.
• Place a pillow behind your head.
• Tuck in your chin and slowly push your head and neck into the pillow as far as comfortable on the left side.
• Hold the position for a count of ten.
• Bring your head back to the front.
• Tuck in your chin and slowly push your head and neck into the pillow as far as comfortable on the right side.
• Hold the position for a count of ten.
• Bring your head back to the front.
• Perform ten reps (or as many as comfortable).

Important:  Before you begin any regular exercise program, please consult with your doctor.

Okay, we now have ten new exercises to try.  Try to perform these every other day for the next couple of weeks and then let me know how they work for you.