Page 205 - 2025 Ranger Medic Handbook

Clearing the Spine and Joint for Mechanical Issues at the Joint Pain
1 st perform joint movement that hurts as a “test”
Movement: Looking upward as far as you can go
• After reaching end range, bring your neck back to the starting position.
• Repeat 10 times.
• If pain is produced in your neck or joint, and does not decrease with more
reps, stop.
• After completing 10 times, recheck the movement that causes your joint
to hurt.
• If the movement is less painful, continue this neck extension and recheck
the joint movement until it abolishes or stops improving.
• If this movement does not change your joint pain, move to the specific
exercise for your joint pain.
Starting position: ears over shoulders

1 st perform joint movement that hurts as a “test”
Movement: Prone on elbows and placing your chin on the tips of
your fingers
• This is not a repeated movement, but a static hold for 30sec–1min. SECTION 5
• After holding, lie prone and rest for 30 seconds.
• If pain is produced your neck or upper back and it does not decrease in this
position with time, stop.
• After lying prone in this position for 30 seconds, recheck the movement
that causes your joint to hurt.
• If the movement is less painful, repeat this static position for 60 seconds
and recheck the joint movement until it abolished or stops changing.
Starting position: lie prone

1 st perform joint movement that hurts as a “test”
Movement: Holding your thumbs up, raise your arms over your head while
looking upward
• After reaching end range, return to starting position.
• Repeat 10 times.
• If pain is produced in your neck or joint, and does not decrease with more
reps, stop.
• After completing 10 times, recheck the movement that causes your joint
to hurt.
• If the movement is less painful, continue this neck extension and recheck
the joint movement until it abolishes or stops improving.
• If this movement does not change your joint pain, move to the specific
exercise for your joint pain.
Starting position: standing

2025 RANGER MEDIC HANDBOOK 191