Exercises designed by igor andrade, Feb 18 2018

Cervical Placement

Neutral spine, feet flat, palms down Breath in, nod Breath out, return to start

Cervical Retraction

Tuck chin

Cervical MWM Flexion

Fingers beside bony bumps on the back Pressure toward you eye to help the
of your neck joints move

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 Exercises designed by igor andrade, Feb 18 2018

Cervical Protraction

Good posture Chin poke

Cervical Sideflexion

Tuck chin - Feel the Maintain tuck - Bring ear Maintain tuck - Return to Maintain tuck - Bend neck
muscles on the front of to one shoulder neutral opposite way
the neck

Cervical MWM Extension

Gentle pressure up towards your eyes Look up in pain free range of motion,
keeping the gentle pressure

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 Exercises designed by igor andrade, Feb 18 2018

Cervical Flexion (Band)

Tuck chin Look straight down

Cervical Rotation (Band)

Tuck chin Look to the side

Cervical Flexion Stretch

Tuck chin Bend head toward chest Use arm to provide assistance

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 Exercises designed by igor andrade, Feb 18 2018

Cervical Flexion Stretch

Start Position Pull head forward

Cervical Extension (Band)

Tuck chin Look up toward the ceiling

Cervical Flexion Quadrant

Start position Nose toward armpit Return to neutral Nose to opposite armpit

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 Exercises designed by igor andrade, Feb 18 2018

Cervical Rotation (Wedge)

Lie on peak of wedge - Maintain tuck - Turn head Maintain tuck - Return to Maintain tuck - Turn head
Tuck chin, allow the large one way neutral opposite way
muscles on the front of
you neck stay relaxed

Assisted Cervical Traction

Cervical Retraction (Wall)

Poor chin poke posture Tuck chin

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 Exercises designed by igor andrade, Feb 18 2018

Cervical Rotation (Wedge)

Rest head on incline Maintain chin tuck - Turn Maintain chin tuck - Maintain chin tuck - Turn
wedge - Tuck chin head down slope Return to neutral head up slope

Cervical Segmental Flexion

Tuck chin Maintain tuck, move slowly - Continue to

nod head

Cervical Flexion Isometric

Press head against hand

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 Exercises designed by igor andrade, Feb 18 2018

Cervical Extension Quadrant

Start position Look at ceiling behind Return to neutral Look to other side
you

Cervical Segmental Rotation

Tuck chin Maintain tuck, move slowly - Rotate head

to side

Cervical Rotation Isometric

Turn head against hands

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 Exercises designed by igor andrade, Feb 18 2018

Cervical Extension Isometric

Press head backward against hand

Cervical MWM Flexion | Upper

fingers on the joint Gentle pressure upwards to the tip of

your nose to help the movement

Cervical MWM Flexion | Lower

Fingers on joint Gently apply pressure up towards your

eye to help the joint open

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 Exercises designed by igor andrade, Feb 18 2018

Cervical Segmental Extension

Tuck chin Maintain tuck - Extend neck, avoid

pushing into pinching or pain.

Cervical Flexion + Extension

Start on all fours Tuck chin Maintain tuck - Bow chin Maintain tuck - Return to
toward chest start

Chin Tuck + Cervical Rotation

Start Position Tuck Chin Rotate Head

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Exercises designed by igor andrade, Feb 18 2018

Chin Tuck + Cervical Extension

Start Position - Chin Tuck chin Curl chin to sternum Return to neutral keeping
poked forward chin tucked

Cervical Sideflexion Isometric

Press head against hand

Cervical Segmental Sideflexion

Tuck chin Maintain tuck, move slowly - Bend neck

to side

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Exercises designed by igor andrade, Feb 18 2018

Chin Tuck + Cervical Extension

Relaxed neck Tuck chin and lift head

Cervical Rotation (Roll + Wall)

Gently tuck chin like you are Rotate easily and smoothly from
nodding 'yes' side to side

Cervical Retraction (Roll + Wall)

Roll in the small of the neck Chin towards wall

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Exercises designed by igor andrade, Feb 18 2018

Cervical Segmental Flexion (Wall)

Head and back against wall Tuck chin Nod head

Cervical Segmental Flexion (Roll)

Lie with roll under neck Tuck chin Continue to nod head toward chest
- keep head in contact with roll

Cervical Extension Quadrant (Band)

Tuck chin Look at the corner behind you

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Exercises designed by igor andrade, Feb 18 2018

Cervical Rotation + Lift | Incline

Tuck chin Look to side Lift head up

Partial Tandem + Cervical Rotation

Stand Tall and steady in partial tandem, Shoulder check

arms at side

Cervical Retraction + Overpressure

Use fingers on chin to push gently

backward

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Exercises designed by igor andrade, Feb 18 2018

Cervical Rotation Stretch (Parent)

One hand on baby's shoulder other hand Stretching neck rotation

turns baby's head away

Cervical Rotation Stretch (Parents)

Adult apply's gentle pressure downward Stretching neck rotation

at the shoulders, other adult cradles and
turns baby's head

Cervical Sidebending Stretch (Towel)

Baby laying on side with rolled towel The towels help stretch baby's neck,
under head baby's shoulder can be moved down to
increase stretch

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Exercises designed by igor andrade, Feb 18 2018

Cervical Retraction | Small Amplitude

Cervical Retraction | Large Amplitude

Cervical Sleeping Posture | Sidelying

Too little support, neck drops below Neck neutral Neck to high
midline

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Exercises designed by igor andrade, Feb 18 2018

Cervical Extension | Reverse Head Nod

Flat on stomach, looking downward Raise your head, keep a space at the
back of the neck

Cervical MWM Flexion Quadrant | Upper

Tall Gentle pressure to the Bend neck down Nose to armpit

joints in direction up
towards your eye

Cervical Fascia Trigger Point Release

Apply pressure over the trigger points

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Exercises designed by igor andrade, Feb 18 2018

Cervical MWM Flexion Quadrant | Lower

Tall Gentle pressure towards the tip of Neck down, nose to armpit
your nose

Cervical Sidebending Stretch (Parent)

Gentle downward pressure on one Stretching neck sidebending

shoulder, tilt head towards the other
shoulder

Cervical Flexion + Chin Tuck | Incline

Lie on an incline Tuck chin Look down at chest

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Exercises designed by igor andrade, Feb 18 2018

Cervical Sideflexion MWM | Ipsilateral

Fingers on the joints Pressure gently up towards your

eye to unload the joint as you bend
your neck

Cervical Sidebending Stretch (Parents)

Gentle downward pressure on one Stretching neck sidebending

shoulder, tilt head towards the other
shoulder

Cervical Flexion Quadrant AROM Sequence

Start position Let head hang Turn head slightly Turn a little more

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Exercises designed by igor andrade, Feb 18 2018

Cervical Flexion Quadrant Resisted (Band)

Tuck chin Look down toward your armpit

Full Tandem | Cervical Extension Quadrant

Stand Tall in Tandem, arms at sides Look backward into far corner

Cervical Flexion Quadrants + Reaching AROM

Start position Reach across body with arm, follow with

neck

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Exercises designed by igor andrade, Feb 18 2018

Full Tandem | Cervical Flexion + Extension

Stand Tall in full tandem, arms at Look up toward ceiling Look down toward floor
side

Cervical Sidebending Stretch | Holding Baby

Holding baby, arm Use your arm to gently Your other arm gently Gently stretching babies
between shoulder and move baby's head away moves the shoulder down neck up with one arm,
neck, other hand holding from the shoulder you are as shown shoulder gently down
the shoulder holding with the other

Side view

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Exercises designed by igor andrade, Feb 18 2018

Partial Tandem | Cervical Extension Quadrant

Stand Tall nin partial tandem, arms at Look backward into far corner
side

Partial Tandem | Cervical Flexion + Extension

StandTall in partial tandem, arms at Look down towards floor Look up towards ceiling
side

Cervical Sleeping Posture (Pillow Case Collar)

This lets your body know the Position a pillowcase around your
position of your neck while sleeping neck

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Exercises designed by igor andrade, Feb 18 2018

1st Rib Self Mobilization | Cervical Sidebend Away

Hand on 1st rib, Pressure with index Bend head away, Breathe
finger

Cervical Sidebending Gravity Stretch | Holding Baby

Baby held on side, gravity provides a

stretch to the neck muscles

1st Rib Self Mobilization | Cervical Sidebend Towards

Hand on 1st rib, Pressure with index Bend head towards, Breathe
finger

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Exercises designed by igor andrade, Feb 18 2018

1st Rib Self Mobilization | Cervical Rotation Towards

Hand over 1st rib, Gentle pressure down Turn head, Breathe

Cervical Rotation Isometric + Suboccipital Activation

Start movement to turn head, resist with

fingers to flex the small muscles at the
base of your skull

1st Rib Self Mobilization | Cervical Sidebending (Towel)

Towel over 1st rib, Gentle pressure Bend head towards, Breathe Bend head away, Breathe
down

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Exercises designed by igor andrade, Feb 18 2018

Cervical Spine Sleeping Posture Sidelying (Neck Support)

Neck support

Cervical Sideflexion Isometric + Suboccipital Activation

Ear to shoulder, resist movement with

fingers to activate the small muscles at
the base of your neck

1st Rib Self Mobilization | Cervical Rotation Towards (Towel)

Towel over 1st rib, Gentle pressure down Turn head, Breathe

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Exercises designed by igor andrade, Feb 18 2018

Chin Tuck (Roll)

Start Position Without lifting head, tuck chin gently (nod

yes) - Keep the large muscles in the neck
relaxed

Fish

Stretch in the upper back. Avoid arching

your neck backwards excessively

Chin Tuck

Lie propped on elbows Tuck chin

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Exercises designed by igor andrade, Feb 18 2018

Chin Tuck

Stand with good posture Tuck chin gently (nod yes)

Chin Tuck

Start Position Tuck Chin

Chin Tuck

Sit with good posture Tuck chin gently (nod yes)

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Exercises designed by igor andrade, Feb 18 2018

SCM Stretch

Start position Ear toward armpit

Jaw Opening

SCM Stretch

Hold collar bone Bend towards one hand Rotate towards opposite hand

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Exercises designed by igor andrade, Feb 18 2018

Neck Circles

Neck Circles Neck Circles Neck Circles Neck Circles

Eyelid stretch

Look down Place back of fingernail Lift inside eyebrow with Move finger along brow to
on eyelid to hold it down other hand stretch the whole eyelid

Scalene Stretch

Start Position Look up into corner away from hand

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Exercises designed by igor andrade, Feb 18 2018

Forehead Massage

Gentle circles Gently up and down

Chin Tuck + Lift

Start Postion Tuck chin to neutral Engage core Lift from the sternum

Rowboat (Parent)

Child starts on back, Gently 'row' your child up Gently lower your child back down,
encouraging them to keep their
head upright

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Exercises designed by igor andrade, Feb 18 2018

Neck Flexion AROM

Start Position Lower chin to chest

Neck Rotation AROM

Start Position Turn neck right Turn neck left

Headache Self SNAG

Sit up and tuck your chin as if nodding Gentle pressure forwards with the towel
'yes'

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Exercises designed by igor andrade, Feb 18 2018

Chin Tuck Isometric

Tuck chin - Resist with hands

Head Lift Sidelying

Lie on side Lift head

Chin Tuck Quadruped

Hands and knees Tuck chin, lift head up slightly

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Exercises designed by igor andrade, Feb 18 2018

Chin Tuck Isometric

Try and perform a chin tuck, resist with

hands

Squat | Chin on Ball

Hold a tennis ball under your chin

Chin Tuck + Rotation

Tuck chin - feel the Maintain tuck - Turn head Maintain tuck - Return to Maintain tuck - Turn to
muscles on the front of to side neutral other side
the neck

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Exercises designed by igor andrade, Feb 18 2018

Supine Lift (Parent)

Baby on back, gently hold arms Gently lift Baby's head stays upright

Chin Tuck + Lean Back

Sit with good posture Tuck chin Lean back

Jaw Retrusion Stretch

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Exercises designed by igor andrade, Feb 18 2018

Assisted Neck Flexion

Support the back of the head Lift the head forward

Chin Tuck + Limb Load

Tuck chin Maintaining tuck, perform arm

movements

C1/2 MWM | Ipsilateral

Gentle pressure to the joint Rotate head to the SAME side

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Exercises designed by igor andrade, Feb 18 2018

Assisted Neck Rotation

Support the head Turn the head Do not lift

Chin Tuck (Foam Roller)

Lie on foam roll Arms out to side Tuck chin

Neck Side Flexion AROM

Start Position Bend neck right Bend neck left

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Exercises designed by igor andrade, Feb 18 2018

Chin Tuck + Lift (Roll)

Lie with roll under neck Tuck Chin Lift head slightly

Assisted Neck Extension

Support the back of the head Tilt the head back

Upper Trapezius Stretch

Ear to armpit

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Exercises designed by igor andrade, Feb 18 2018

Neck Circle AROM Stretch

Sit in a chair with good Look all the way around

posture

Self-Release (Theracane)

Hold theracane as shown Massage sore areas

C1/2 MWM | Contralateral

Gentle pressure to the joint Rotate to the opposite side, hold at the
end

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Exercises designed by igor andrade, Feb 18 2018

Chin Tuck Incline (Roll)

Lie on incline, roll under neck Tuck chin - Imagine there is a pencil
between your ears - Turn on this axis

Anterior Scalene Stretch

Start Position Bend away from hand, rotate towards

hand

Holding Child | Airplane

Airplane, trunk and head are upright in Encourage baby to look up at interesting
line with body things

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Exercises designed by igor andrade, Feb 18 2018

Levator Scapulae Stretch

Nose to armpit

Assisted Neck Sideflexion

Support the head Tilt the head, ear to shoulder

Neck Side Flexion Stretch

Start Position Pull head to side

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Exercises designed by igor andrade, Feb 18 2018

Chin Tuck + Lift | Incline

Lie on an incline Tuck chin Lift head up

Neck Stretch | Rib Support

Start Position Stretch neck away

Neck Rotation AAROM (Towel)

Towel wrapped around neck Turn head towards top arm, pull Both muscles and towel help turn
towel forward and across your face
just under your nose to help

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Exercises designed by igor andrade, Feb 18 2018

Suboccipital Release (Ball)

Massage back of skull with ball

Crook Lying | Neck Supported

Neutral, breath

Neck Rotation Stretch (Towel)

Hold as shown, head will turn in the Pull towel forward and across your Towel does the turn into pain free
direction of the top hand face just under your nose to turn range, hold the other end of the
your head towel firmly with the other hand

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Exercises designed by igor andrade, Feb 18 2018

Neck Flexion + Extension AROM

Start Position Lower chin to chest Look up to ceiling

Suboccipital Stretch (Parent)

Cradle baby's head Gently scoop baby's head, bringing Head and hands stay close to the
chin closer to chest floor to stretch at the base of the
skull

Chin Tuck Quadruped + Arm Lift

Go onto hands and knees Tuck chin, lift head up slightly Maintain tuck - Raise arm

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Exercises designed by igor andrade, Feb 18 2018

Neck Extension Stretch (Towel)

Start Position Look up, pull towel

Chin Tuck | Shoulders Elevated

Raise arms Tuck chin - Imagine there is a pencil

between your ears - Turn on this axis

Chin Tuck Supine (Biofeedback)

Use a biofeedback device Tuck chin - Imagine there is a pencil

between your ears - Turn on this axis

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Exercises designed by igor andrade, Feb 18 2018

Assisted Neck Flexion Quadrants

Support the back of the head Lift the head forward and to the side Lead with the nose

Craniovertebral Flexion Stretch

Fingers at base of skull, thumbs on Gently pull upwards and scoop your Create a stretch at the base of your
cheek bones hands forwards as you make a skull
double chin

Suboccipital Stretch | Bilateral

Place hands at base of skull Tuck chin, draw base of skull up with
hands

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Exercises designed by igor andrade, Feb 18 2018

Chin Tuck + Lift | Incline (Roll)

Lie on incline, roll under neck Tuck chin - Imagine that there is a Lift head slightly
pencil between your ears - Turn on
this axis

Suboccipital Stretch | Unilateral

Start position Tuck chin Draw ear to shoulder Turn nose opposite
direction

Side view Side view - Tuck chin

UFTs + Scalenes | Stretch Sequence

Stretch will not be painful Ear to shoulder

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Exercises designed by igor andrade, Feb 18 2018

Full Tandem | Head Rotation (Foam)

Feet inline on foam Shoulder check

UFTs + Scalenes | Stretch Sequence

Start position Ear to shoulder Look into far corner Look into opposite corner

Chin Tuck + Suboccipital Activation

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Exercises designed by igor andrade, Feb 18 2018

Chin Tuck + Trunk Extension (Chair)

Sitting with chin tuck Keeping chin tucked, lean back Arch over the back of your chair

Chin Tuck + Limb Load (Biofeedback)

Use biofeedback device Tuck chin - Maintain constant Lift arm - Maintain constant
pressure pressure

Trunk Sidebending Stretch (Parents)

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Exercises designed by igor andrade, Feb 18 2018

Chin Tuck + Rotation | Incline (Roll)

Lie on incline, roll under Tuck chin Maintain tuck - Turn head Maintain tuck - Return to
neck neutral

Maintain tuck - Turn head

opposite way

Upper Trapezius Stretch | Overpressure

Start position Ear to armpit

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Exercises designed by igor andrade, Feb 18 2018

Upper Fiber Trapezius Stretch (Parent)

One hand on the side of baby's Gentle pressure on shoulder with Now gently bring their chin towards
head, with some grip at the bump at one hand, gently tilt baby's head their chest
the back of baby's head towards opposite shoulder

Levator Scapulae Stretch | Overpressure

Start position Nose to armpit

Scalene Stretch Bilateral Stabilization

Bend head up and away

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Exercises designed by igor andrade, Feb 18 2018

UFTs + Levator Scapulae | Stretch Sequence

Start position 1 - Nose straight down 2 - Nose to nipple line 3 - Nose to armpit

4 - Neck to side 5 - Ear to armpit, look

toward opposite corner

1st Rib Self Mobilization | Shoulder Flexion

Hand over 1st rib, Gentle pressure down Raise arm, Breathe

1st Rib Self Mobilization | Shoulder Abduction

Hand over 1st rib, Gentle pressure down Raise arm to the side , Breathe

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Exercises designed by igor andrade, Feb 18 2018

1st Rib Self Mobilization | Shoulder Flexion (Towel)

Towel over 1st rib, Gentle pressure down Raise arm, Breathe

Thoracic Extension MWM (Towel)

Tuck chin, towel supports neck Arch through upper back Keep your chin tuck always

Slump Slider

Start Position Straighten leg and sit up tall Remember - this exercise should
not cause pain

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Exercises designed by igor andrade, Feb 18 2018

Slump Tensioner

Start Position Remember - this exercise should not

cause pain

Whole Body Dural Slider

Foot up, look up-breathe in Foot down, look down-breathe out

Whole Body Dural Slider

Leg up, foot up, head looking up Foot down, head looking down

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Exercises designed by igor andrade, Feb 18 2018

Hamstring Stretch

Leg up on stool Lean forward from the hips

Gluteus Stretch

Start Position - Push knee down Lean forward to increase stretch Push knee down, lean forward to
increase stretch

Piriformis Stretch

Start Position Keep good posture Bring knee towards opposite

shoulder

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Exercises designed by igor andrade, Feb 18 2018

Cervical Sideflexion

Tuck chin - Feel the Maintain tuck - Bring ear Maintain tuck - Return to Maintain tuck - Bend neck
muscles on the front of to one shoulder neutral opposite way
the neck

Gluteus Stretch (Wall)

Cross ankle over leg, push knee toward

wall

Chin Tuck + Lift (Roll)

Lie with roll under neck Tuck Chin Lift head slightly

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Exercises designed by igor andrade, Feb 18 2018

Gentle UE Dural Mobilizer

Gentle wave back and forth Like the Queen! Only go this far if there is no pain

Gluteus Stretch (Shuttle)

Cross ankle over leg, push knee Lower carriage to increase the Hug knee to opposite shoulder to
toward wall stretch vary the stretch

SLR Dural Mobility - Tibial

Start Position Alignment

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Exercises designed by igor andrade, Feb 18 2018

Musculocutaneous Nerve Tensioner

Elbow straight, thumb and hand reach

back

Median Nerve Slider- 'Free the Bird'

Look at the bird Free the Bird

SLR Dural Mobility - Sural

Start Position Alignment

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Exercises designed by igor andrade, Feb 18 2018

Slump Slider

Start Position Straighten leg and sit up tall Remember - this exercise should
not cause pain

Slump Tensioner

Start Position Remember - this exercise should not

cause pain

Ulnar Nerve Slider

Start position Finish position

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Exercises designed by igor andrade, Feb 18 2018

Piriformis Stretch

Start Position Lean Forward

SLR Dural Mobility

Start Position Alignment

Radial Nerve Slider

Start Position Straighten elbow, looking toward arm

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Exercises designed by igor andrade, Feb 18 2018

Median Nerve Slider

Start Position Straighten arm, looking toward arm

Ulnar Nerve Tensioner

Start position Finish position

Peroneal Nerve Slider

Bend knee, point toes Straighten knee, bend toes up

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Exercises designed by igor andrade, Feb 18 2018

Ulnar Nerve Tensioner

Touch thumbs and index fingers Make Mask

Radial Nerve Tensioner

Start Position Straighten elbow, looking away

Median Nerve Tensioner

Start Position Straighten arm, looking away

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Exercises designed by igor andrade, Feb 18 2018

Femoral Nerve Tensioner

Start position Bend knee across body

Lumbosacral Nerve Slider

Head down, foot down Head up, foot up

Peroneal Nerve Tensioner

Ankle up Pump ankle down

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Exercises designed by igor andrade, Feb 18 2018

Obturator Slump Tensioner

Start position Slouch head Straighten knees

Median Nerve Slider (Wall)

Start Position Straighten arm, tip head toward wall

Lumbosacral Nerve Tensioner

Head down, foot up Head up, foot down

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Exercises designed by igor andrade, Feb 18 2018

Median Nerve Tensioner (Wall)

Start Position Straighten elbow, tip head away

Lumbosacral Nerve Decompression

Front view Side view

Lumbosacral Nerve Decompression

Front view

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Exercises designed by igor andrade, Feb 18 2018

SLR Dural Mobility - Knee as Mover

Bend knee, point toes Straighten knee, bend toes up

SLR Dural Mobility - Medial Plantar

Start Position Alignment

SLR Dural Mobility - Lateral Plantar

Start Position Alignment

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Exercises designed by igor andrade, Feb 18 2018

SLR Dural Mobility - Sup/Inf Gluteal Nerves

Start Position Alignment

SLR Dural Mobility - Superficial Peroneal Distal Tensioner

Start Position Alignment

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