Table 2 Description of the exercises

A

While performing craniocervial flexion, lift the head from the foam between the neck and the mat and maintain this position for a specified period (ten repetitions, 5–6 repetitions, one set).

1, 2, 3

B

In the supine position, apply gentle pressure to the foam between the neck and the mat (ten repetitions, 5–6 repetitions, one set).

1, 2, 3

C

In the supine position, apply gentle pressure to an elastic band, which is placed in front of the forehead and held with both hands (ten repetitions, 5–6 repetitions, one set).

1, 2

D

In the supine position, apply gentle pressure to an elastic band, which is placed behind the head and held with both hands (ten repetitions, 5–6 repetitions, one set).

1, 2

E

In the supine position, hold an elastic band with both hands with the shoulders in the neutral position and the elbows at an angle of ninety, while simultaneously moving the left and right shoulders outward (ten repetitions of 5–6 s, one set).

1, 2

F

Hold the shoulders abducted while holding an elastic band (ten repetitions of 5–6 s, one set).

G

While performing craniocervical flexion, lift the head from the foam between the neck and the mat and holds this position for a specified period (10 s, one set).

1, 2, 3

H

In the supine position, place an elastic band on the cervical spine from behind and hold it with both hands, applying gentle pressure to it at different levels of the cervical spine (one repetition of 5–6 s per level, one set).

1, 2

I

While performing craniocervical flexion in the supine position, perform flexion, rotation, and extension of the lower part of the cervical spine (ten repetitions of 10 s, one set).

1, 2, 3

J

In the supine position, hold an elastic band with both hands with the shoulders in the neutral position and the elbows at an angle of ninety, while simultaneously moving the left and right shoulders outward (ten repetitions, 10 s, one set).

1, 2

K

In the supine position, flex shoulders with an elastic band resistance (ten repetitions per shoulder).

1, 2

L

Perform craniocervicral flexion in the four kneeling positions while holding the lumbar, thoracic, and cervical spine in a neutral position (ten repetitions of 10 s, one set).

1, 2, 3

M

On four kneeling while performing craniocervical flexion, extend the neck and thorax, retract the shoulders, and flex the elbows (ten 10-s repetitions, one set).

N

While performing craniocervical flexion, lift the head from the foam between the neck and the mat and maintain this position for a specified period (ten repetitions of 10 s, two sets).

1, 2, 3

O

In the supine position, place an elastic band on the cervical spine from behind and hold it with both hands, applying gentle pressure to it at different levels of the cervical spine (10 s in each level, one set).

1, 2

P

External movements of rotation and diagonal of the shoulders with an elastic band (ten repetitions, two sets).

1, 2

Q

In the four kneeling positions, in the correct alignment of the lumbar spine, neck, and thorax, perform craniocervical flexion (two sets of ten in Yes mode and two sets of ten in No mode).

1, 2

R

In the supine position on a large pilates ball, while performing craniocerebral flexion, extend the thorax and retract the shoulders (ten 10-s repetitions, two sets).

1, 2

S

In the supine position, raise the head for a certain period of time while holding the craniocervical flexion (ten repetitions of 10 s, two sets).

1, 2, 3

T

In the supine position, the person performs rotation and diagonal movements with an elastic band (ten repetitions, two sets).

U

In the four kneeling positions, while performing the correct alignment of the cervical, thoracic, and lumbar spines, the person performs craniocerebral flexion (ten repetitions, two sets).

V

In the prone position on a pilates ball, the cranioservital flexion is performed by extending the head with an elastic band resistance (five repetitions per level, holding for 5 to 6 s).