Neck and shoulder stretches pdf. Slowly roll your head towards the left and then the right.
Neck and shoulder stretches pdf. Bring your chin down toward your right collar bone as far as you can without rounding your upper back. Hold ear near shoulder so that you feel a stretch on the opposite side of your neck. Lower your shoulders and repeat. Repeat on other side, moving head toward right shoulder. Benefits Stretches your spine, neck, back muscles, abdomen and side muscles Strengthens your core muscles Energizing Relieves tension caused by long sitting such as computer work Exercises for Chronic Neck Pain This strengthening and stretching program will help lessen your pain, and get you stronger and more flexible, so you can do the activities you enjoy with less pain and effort. Start with your left arm up and over your left shoulder with you palm facing you. Slowly roll your head towards the left and then the right. It also relaxes areas that get stiff when you do a lot of sitting. Special Instructions This exercise stretches muscles from the top of your neck to your shoulder blades. Move your head back to a neutral position, relax, and take a deep breath. Then, roll your shoulders backwards in a circle. Perform 2 sets of 10 repetitions. 1. This is one repetition. Relax and repeat. Bring your left arm down across your body with your thumb pointing toward your right hip. Shrug your shoulders, bringing them up towards your ears. for five seconds. Rest for 15 seconds and repeat the exercise two more times. Roll your shoulders forward in a circle. Begin by bending your elbows slightly as you rotate your arms outward. Think about pulling your shoulder blades apart. Slowly pull your shoulders back and down as you gently retract your head. Choose a time of day that best fits your daily routine. If you are having pain in the neck, doing these exercises on your back or in sitting will help improve the postural alignment and joint mobility of the neck and often helps decrease pain. Move head sideways, trying to touch ear toward left shoulder. Then repeat the entire series on the left side. Please talk with your primary care provider or physical therapist if you have questions or concerns. 3. Slowly roll your head downward, bend your shoulders forward, and lift your arms until you feel a stretch in your lower neck and upper back. Copyright© 1999-2004 VHIPage 1 of 1 Veterans Health Library | Veterans Affairs Ear Touch Lateral Cervical Flexion Keeping shoulders low, look straight ahead. Repeat the process for the other side. 5. Hold this stretch for 20 seconds. ches and exercises provided by Marshfield Clinic. . Comple e one exercise or stretch 2 to 3 times each hour. Sit straight up in a chair with your shoulders relaxed. Repeat ten times. 6. Focus on good posture by ne and neck in neutral position Hold this gentle stretch for about 30 seconds. BRUGGER’S EXERCISE Stand up straight with your hands at your sides. Do at least 2 sets of 3 repetitions a day. Then turn your head slightly to the left. 2qguv pywrt4 blqo pnjju dhqb 8dep 0ct bdx4yn fusve 4jjt