1. Sit straight; Neck straight
While inhaling, slowly move the neck backwards
While exhaling, slowly bend the neck forward
Repeat 4 times
Caution: Move neck very slowly
Neck Pain => No Forward Bending
2. Sit straight; Neck straight
While inhaling, slowly bend the neck towards left
While exhaling, slowly come to the center
While inhaling, slowly bend the neck towards right
While exhaling, slowly come to the center
Repeat 4 times
Caution: Move neck very slowly
3. Sit straight; Neck straight While inhaling, slowly turn the neck towards left
While exhaling, slowly come to the center
While inhaling, slowly turn the neck towards right
While exhaling, slowly come to the center
Caution: Move neck very slowly
4. Sit straight; Neck straight
Rotate the neck anti-clockwise, very slowly; inhale when neck is up, exhale when neck is down
Repeat 4 times
Caution: Move neck very slowly
Neck Pain => No Forward Bending
5. Sit straight, neck straight
Repeat 4 times
Keep hands in the lap
Rotate shoulders anti-clockwise, slowly; inhale when shoulders are up, exhale when shoulders are down
Repeat 4 times
6. Back straight, neck straight
Repeat 4 times
While inhaling, slowly move the neck backwards
While exhaling, slowly bend the neck forward
Repeat 4 times
Caution: Move neck very slowly
Neck Pain => No Forward Bending
 |
| pubs.ext.vt.edu/442/442 -083/L_IMG_neck.JPG |
2. Sit straight; Neck straight
While inhaling, slowly bend the neck towards left
While exhaling, slowly come to the center
While inhaling, slowly bend the neck towards right
While exhaling, slowly come to the center
Repeat 4 times
Caution: Move neck very slowly
 |
| pubs.ext.vt.edu/442/442- 083/L_IMG_neck.JPG |
3. Sit straight; Neck straight While inhaling, slowly turn the neck towards left
While exhaling, slowly come to the center
While inhaling, slowly turn the neck towards right
While exhaling, slowly come to the center
Caution: Move neck very slowly
 |
| pubs.ext.vt.edu/442/442- 083/L_IMG_neck.JPG |
4. Sit straight; Neck straight
Rotate the neck clockwise, very slowly; inhale when neck is up; exhale when neck is down
Repeat 4 timesRotate the neck anti-clockwise, very slowly; inhale when neck is up, exhale when neck is down
Repeat 4 times
Caution: Move neck very slowly
Neck Pain => No Forward Bending
 |
| static-p3.fotolia.com/jpg/00/13/ 81/98/400_F_13819889_lAVd1Gw Tmcn2ODTkOE0kv5SXBojlJZku.jpg |
5. Sit straight, neck straight
Keep hands in the lap
Rotate shoulders clockwise, slowly; inhale when shoulders are up, exhale when shoulders are downRepeat 4 times
Keep hands in the lap
Rotate shoulders anti-clockwise, slowly; inhale when shoulders are up, exhale when shoulders are down
Repeat 4 times
 |
| tbpiukgroup.homestead. com/files/stretchsh.jpg |
6. Back straight, neck straight
Keep hands on shoulders
Rotate shoulders clockwise, slowly; inhale when shoulders are up, exhale when shoulders are down
Repeat 4 times
Keep hands on shoulders
Rotate shoulders anti-clockwise, slowly; inhale when shoulders are up, exhale when shoulders are downRepeat 4 times
 |
| 4.bp.blogspot.com/_F0wUg9dMFLc/ SGjkB1WKM8I/AAAAAAAAAEA/ ZoS0F9g1HmY/s400/shoulder%2 Bsocket%2Brotation.JPG |
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