Clinical Research Directory

* Cervical Retraction (Chin Tucks) and Basic Postural Drills: 5-10 reps for, 3-4 times/day. * Cervical Extension in lying and Thoracic Extension: 10-15 reps for 30-35 minutes. * Shoulder Retraction, Prone Scapular Squeeze and Wall Angels: 5-10 sec hold, more sets. * Standing Shoulder Rows (with resistance band) and Neck Isometrics: Functional drills for 40 mins. * Sitting Posture Drills and Computer Ergonomics Practice: Stimulate workstation posture tasks for 40-45 minutes. * Full McKenzie Cervical Series and Posture Checklist: Emphasize home program, relapse prevention for 45 minutes.

Week 1: * Chin Tucks (Deep Neck Flexors): 3 sets x 10-12 reps * Scapular Retraction (Low Resistance):3 sets x 10-12 reps * Pectoralis Stretch (Doorway Stretch): 30 seconds x 2 * Upper Trapezius Stretch (Lateral Neck Flexion): 30 seconds x 2 * Educate on sitting posture and workstation ergonomics Week 2: * Chin Tucks: 3 sets x 12-15 reps * Prone Y/T/W: 3 sets x 10-12 reps * Levator Scapulae Stretch: 30 seconds x 2 * Pectoralis Stretch: 30 seconds x 2 * Begin postural correction during daily activities (sitting, standing) Week 3: * Chin Tucks: 3 sets x 15 reps * Prone Y/T/W: 3 sets x 15 reps * Upper Trapezius Stretch: 45 seconds x 2 * Levator Scapulae Stretch: 45 seconds x 2 * Correct head positioning during tasks like typing or sitting Week 4: * Scapular Retraction with Resistance Bands: 3 sets x 10 reps * Shoulder Retraction: 3 sets x 10-12 reps * Pectoralis Stretch: 45 seconds x 2 * Upper Trapezius Stretch: 45 seconds x 2 * Focus on functional postural exercises (standing rows)

* Application of a heating pad for muscle relaxation (10 minutes) * TENS therapy (10 minutes) to alleviate pain * Range-of-motion exercises for the cervical spine and shoulders to maintain flexibility. * Stretching exercises targeted the upper trapezius, levator scapulae, and pectoralis muscles