- cervical stretching exercises pdf 的 PDF 文件
- Sit up with your shoulders back and down, keeping your eyes and chin level. Pull your head back and up tall as if you were being pulled by a string from the top of your head. Let your chin drop slightly. Hold seconds. Repeat times. Perform times/day.
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An active lifestyle is an important part of treating and keeping a healthy spine. Aerobic exercise (such as walking, biking or swimming) increases blood flow to the muscles, ligaments and …
Cervical Range of Motion and Isometrics Home Exercise Program. Chin Tucks. Sit up straight with your shoulders back and down, keeping your eyes and chin level. Pull your head back …
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Relieve neck pain from poor posture and routine work with stretches and exercises provided by Marshfield Clinic. Complete one exercise or stretch 2 to 3 times each hour. Focus on good …
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 …
To self-massage, gently rub your neck with your fingers for several minutes. Alternatively, heat can be applied for 10-15 minutes by taking a warm shower, using a moist warm towel, or using …
MUSCLES STRETCHED:This is a great warm-up stretch for all neck muscles. HINT: Throughout these routines, think about reach-ing your neck up and out before bending it to the sides, front …
To complete the neck exercises below, make sure you are in a sitting position. Turn your head to one side until you feel a stretch. Hold for 5 - 10 seconds and then relax and do the same on …
CERVICAL SPINE - 27 Levator Scapula Stretch. Place right hand on same side shoulder blade. With other hand, gently stretch head down and away. Hold 30 seconds. Stretch should be …
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