Cervical + Thoracic Spine Rehab

Physio Check-In

This is your first Check-in for the program. By now you should have done two weeks of the program and hopefully are feeling a little bit better than before, with slightly less pain symptoms, increased range and filling generally slightly better.

It is now that we recommend you either see your own Physio if you need hands-on treatment, or if you need further correction or clarification of the exercises you are doing, especially if you feel you are not doing them quite right.

If you don't have a Physio or you wish to see one of our Physio's via telehealth for an online assessment and consultation, please head to our Telehealth page on the website to book a time. This is where we can assess your movement quality, see how you're doing the exercises and correct your technique, as well as chat through any concerns you may have with your condition or the program.

Note: This is an extra service, so check out the fees and how to book located in the Telehealth tab above.

Program Instructions

Over the next 2 weeks just about every section is upgraded in exercises. The same themes of mobility and strengthening (Rehab exercises) remain, but each exercise has increased in level. When you start this stage and you are not sure about your ability or improvement at this level, don’t be afraid to continue on stage one for another week or two until you feel as though you can handle this next stage exercises.

In this mobility section we introduce rotation in the cervical spine plus increase the amount of rotation exercises for the Thoracic Spine. You also start some gentle isometric resistance exercises for the neck, coupled with core activation / spinal stability exercises - as this will help your posture and spinal muscle strength. It's important to also work the scapula stabilisers - the muscles that control protraction and retraction / depression as these help improve the postural position of the shoulders which will reduce tension on the neck.

Special Notes

As with all weeks, follow the demonstration videos as well as the education / instruction videos that are available within each exercise - to help you with correct technique and cueing so you can get them completed correctly each time.

You will see that some of the education videos have multiple exercises in them. You are only instructed to do the exercises on the program, so don’t start going down a rabbit hole and doing other exercises that are not on your program, even though they might be in education videos.