www.WilliamBanney.

com

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www.WilliamBanney.com
"##$% &$%'()*+ ,-.(+(/0 12$%)(3$3
Youi healthcaie pioviuei has peifoimeu techniques to assist in impioving spinal mobility. In oiuei to
maintain this mobility it is impoitant that you peifoim these exeicises iegulaily as uiiecteu. Peifoim
only those exeicises that have been checkeu.


E#+F G-.(+(H*/(-< F-$ II (< F+#2(-<
Flex youi heau as fai foiwaiu as possible
attempting to biing the chin to youi chest.
0nce in this position slowly iotate towaiu
the uiiection of the iestiiction.

!"#"$% %'() *+, ----- ,"#"%(%(+.) ----- %(/")
#", 0$1









E#+F G-.(+(H*/(-< F-$ II (< <#;/$*+
Sit in an upiight position anu place youi
hanu aiounu youi neck on the same siue as
the iestiiction. Bolu the lowei ceivical
spine still while looking ovei youi foieaim
until a gentle stietch is felt.

!"#"$% %'() *+, ----- ,"#"%(%(+.) ---- %(/")
#", 0$1 +. "$2' )(0"3



E#+F G-.(+(H*/(-< JI
Sit in an upiight position anu fully iotate
youi neck to one uiiection. Fiom this
position peifoim a slight chin tucking
maneuvei until a gentle stietch is felt as
the base of the heau.

!"#"$% %'() *+, ----- ,"#"%(%(+.) ----- %(/")
#", 0$1 +. "$2' )(0"



*K,LJ?MINM: As with any exeicise piogiam it is ciitical that you communicate with youi health caie
piofessional. Shoulu any of these exeicises be uncomfoitable oi cause pain in any way you shoulu
uiscontinue immeuiately anu iepoit it to youi healthcaie piactitionei.

www.WilliamBanney.com
4-5$% &$%'()*+ ,-.(+(/0 12$%)(3$3
Youi healthcaie pioviuei has peifoimeu techniques to assist in impioving spinal mobility. In oiuei to
maintain this mobility it is impoitant that you peifoim these exeicises iegulaily as uiiecteu. Peifoim
only those exeicises that have been checkeu.


E#+F G-.(+(H*/(-< F-$ F*)#/ -"#<(<O
Sit in an upiight position anu ieach up anu
acioss neck. Place piessuie with the
miuule fingei on the back of the neck.
Rotate to the uiiection that is limiteu while
pulling with the miuule fingei.

!"#"$% %'() *+, ----- ,"#"%(%(+.) ----- %(/")
#", 0$1






E#+F G-.(+(H*/(-< F-$ F*)#/ )+-3(<O
Sit in an upiight position anu ieach up anu
acioss neck. Place piessuie with the
miuule fingei on the back of the neck.
Rotating to the uiiection that is limiteu
while maintaining piessuie with the
miuule fingei.

!"#"$% %'() *+, ----- ,"#"%(%(+.) ---- %(/")
#", 0$1 +. "$2' )(0"3




*K,LJ?MINM: As with any exeicise piogiam it is ciitical that you communicate with youi health caie
piofessional. Shoulu any of these exeicises be uncomfoitable oi cause pain in any way you shoulu
uiscontinue immeuiately anu iepoit it to youi healthcaie piactitionei.

www.WilliamBanney.com
&$%'()-/6-%*)() 789)/(-9 ,-.(+(/0 12$%)(3$3
Youi healthcaie pioviuei has peifoimeu techniques to assist in impioving spinal mobility. In oiuei to
maintain this mobility it is impoitant that you peifoim these exeicises iegulaily as uiiecteu. Peifoim
only those exeicises that have been checkeu.


&#$'()-/9-$*)() F+#2(-<
Sit in an upiight in a chaii anu place youi
miuule anu iing fingeis togethei below the
most piominent veitebiae at the base of
youi neck. Slowly flex youi heau foiwaiu
while pulling up with youi fingeis at the
base of the neck.

!"#"$% %'() *+, ----- ,"#"%(%(+.) ----- %(/")
#", 0$1






!""#$ /9-$*)() $-/*/(-<
Lie on youi siue with hips anu knees
flexeu. Extenu youi aim stiaight out in
fiont of you anu slowly move youi aim
towaius the ceiling. Rotate youi neck anu
maintain eye contact with youi hanu the
entiie time. Continue to move youi aim as
fai back as possible while maintaining eye
contact as if attempting to lay youi aim flat
behinu you.

!"#"$% %'() *+, ----- ,"#"%(%(+.) ---- %(/")
#", 0$1 +. "$2' )(0"3



&#$'()-/9-$*)() #2/#<3(-<
Sit upiight in a chaii place the miuule anu
iing fingeis togethei below the most
piominent veitebiae at the base of youi
neck. Tuck youi chin anu slowly move
backwaiu until a stietch is felt unuei youi
fingeis.

!"#"$% %'() *+, ----- ,"#"%(%(+.) ----- %(/")
#", 0$1 +. "$2' )(0"



*K,LJ?MINM: As with any exeicise piogiam it is ciitical that you communicate with youi health caie
piofessional. Shoulu any of these exeicises be uncomfoitable oi cause pain in any way you shoulu
uiscontinue immeuiately anu iepoit it to youi healthcaie piactitionei.

www.WilliamBanney.com
:
3/
;(. ,-.(+(/0 12$%)(3$3
Youi healthcaie pioviuei has peifoimeu techniques to assist in impioving spinal mobility. In oiuei to
maintain this mobility it is impoitant that you peifoim these exeicises iegulaily as uiiecteu. Peifoim
only those exeicises that have been checkeu.


E#*/#P F($3/ $(. 3/$#/)9
Sit in an upiight position with the enu
of a sheet unuei youi buttock behinu
you. Biing the othei enu ovei the top of
youi shouluei close to the neck with the
enu iesting in fiont of you. Tilt youi
heau slightly towaius the sheet. Pull
uown fiimly on the sheet in fiont of you
until a stietch is felt.

!"#"$% %'() *+, ----- ,"#"%(%(+.) -----
%(/") #", 0$1







!""#$ $(. G-'#G#</ G-.(+(H*/(-<
Lie on youi back with a ball placeu
unuei the uppei shouluei between the
spine anu shouluei blaue on one siue.
(tennis ball, baseball oi laciosse ball).
Slowly move youi aim ovei heau as fai
as possible anu biing it back to the
opposite hip.

!"#"$% %'() *+, ----- ,"#"%(%(+.) ---- %(/")
#", 0$1 +. "$2' )(0"3









*K,LJ?MINM: As with any exeicise piogiam it is ciitical that you communicate with youi health caie
piofessional. Shoulu any of these exeicises be uncomfoitable oi cause pain in any way you shoulu
uiscontinue immeuiately anu iepoit it to youi healthcaie piactitionei.

www.WilliamBanney.com
&$%'()*+ ,-.(+(/0 12$%)(3$3<:
Youi healthcaie pioviuei has peifoimeu techniques to assist in impioving spinal mobility. In oiuei to
maintain this mobility it is impoitant that you peifoim these exeicises iegulaily as uiiecteu. Peifoim
only those exeicises that have been checkeu.


E#+F G-.(+(H*/(-< F-$ II (< F+#2(-<
Flex youi heau as fai foiwaiu as possible
attempting to biing the chin to youi chest.
0nce in this position slowly iotate towaiu
the uiiection of the iestiiction.

!"#"$% %'() *+, ----- ,"#"%(%(+.) ----- %(/")
#", 0$1








&#$'()-/9-$*)() F+#2(-<
Sit in an upiight in a chaii anu place youi
miuule anu iing fingeis togethei below the
most piominent veitebiae at the base of
youi neck. Slowly flex youi heau foiwaiu
while pulling up with youi fingeis at the
base of the neck.

!"#"$% %'() *+, ----- ,"#"%(%(+.) ----- %(/")
#", 0$1







E#+F G-.(+(H*/(-< JI
Sit in an upiight position anu fully iotate
youi neck to one uiiection. Fiom this
position peifoim a slight chin tucking
maneuvei until a gentle stietch is felt as
the base of the heau.

!"#"$% %'() *+, ----- ,"#"%(%(+.) ----- %(/")
#", 0$1 +. "$2' )(0"



*K,LJ?MINM: As with any exeicise piogiam it is ciitical that you communicate with youi health caie
piofessional. Shoulu any of these exeicises be uncomfoitable oi cause pain in any way you shoulu
uiscontinue immeuiately anu iepoit it to youi healthcaie piactitionei.

www.WilliamBanney.com
&$%'()*+ ,-.(+(/0 12$%)(3$3<=
Youi healthcaie pioviuei has peifoimeu techniques to assist in impioving spinal mobility. In oiuei to
maintain this mobility it is impoitant that you peifoim these exeicises iegulaily as uiiecteu. Peifoim
only those exeicises that have been checkeu.


E#+F G-.(+(H*/(-< F-$ II (< F+#2(-<
Flex youi heau as fai foiwaiu as possible
attempting to biing the chin to youi chest.
0nce in this position slowly iotate towaiu
the uiiection of the iestiiction.

!"#"$% %'() *+, ----- ,"#"%(%(+.) ----- %(/")
#", 0$1









E#+F G-.(+(H*/(-< F-$ F*)#/ )+-3(<O
Sit in an upiight position anu ieach up anu
acioss neck. Place piessuie with the
miuule fingei on the back of the neck.
Rotating to the uiiection that is limiteu
while maintaining piessuie with the
miuule fingei.

!"#"$% %'() *+, ----- ,"#"%(%(+.) ---- %(/")
#", 0$1 +. "$2' )(0"3






!""#$ /9-$*)() $-/*/(-<
Lie on youi siue with hips anu knees
flexeu. Extenu youi aim stiaight out in
fiont of you anu slowly move youi aim
towaius the ceiling. Rotate youi neck anu
maintain eye contact with youi hanu the
entiie time. Continue to move youi aim as
fai back as possible while maintaining eye
contact as if attempting to lay youi aim flat
behinu you.

!"#"$% %'() *+, ----- ,"#"%(%(+.) ---- %(/")
#", 0$1 +. "$2' )(0"3


*K,LJ?MINM: As with any exeicise piogiam it is ciitical that you communicate with youi health caie
piofessional. Shoulu any of these exeicises be uncomfoitable oi cause pain in any way you shoulu
uiscontinue immeuiately anu iepoit it to youi healthcaie piactitionei.
www.WilliamBanney.com
&$%'()*+ ,-.(+(/0 12$%)(3$3<>
Youi healthcaie pioviuei has peifoimeu techniques to assist in impioving spinal mobility. In oiuei to
maintain this mobility it is impoitant that you peifoim these exeicises iegulaily as uiiecteu. Peifoim
only those exeicises that have been checkeu.



E#+F G-.(+(H*/(-< F-$ II (< <#;/$*+
Sit in an upiight position anu place youi
hanu aiounu youi neck on the same siue as
the iestiiction. Bolu the lowei ceivical
spine still while looking ovei youi foieaim
until a gentle stietch is felt.

!"#"$% %'() *+, ----- ,"#"%(%(+.) ---- %(/")
#", 0$1 +. "$2' )(0"3




E#+F G-.(+(H*/(-< F-$ F*)#/ )+-3(<O
Sit in an upiight position anu ieach up anu
acioss neck. Place piessuie with the
miuule fingei on the back of the neck.
Rotating to the uiiection that is limiteu
while maintaining piessuie with the
miuule fingei.

!"#"$% %'() *+, ----- ,"#"%(%(+.) ---- %(/")
#", 0$1 +. "$2' )(0"3






!""#$ /9-$*)() $-/*/(-<
Lie on youi siue with hips anu knees
flexeu. Extenu youi aim stiaight out in
fiont of you anu slowly move youi aim
towaius the ceiling. Rotate youi neck anu
maintain eye contact with youi hanu the
entiie time. Continue to move youi aim as
fai back as possible while maintaining eye
contact as if attempting to lay youi aim flat
behinu you.

!"#"$% %'() *+, ----- ,"#"%(%(+.) ---- %(/")
#", 0$1 +. "$2' )(0"3


*K,LJ?MINM: As with any exeicise piogiam it is ciitical that you communicate with youi health caie
piofessional. Shoulu any of these exeicises be uncomfoitable oi cause pain in any way you shoulu
uiscontinue immeuiately anu iepoit it to youi healthcaie piactitionei.