The left calf muscle is stretched by keeping the left leg as straight as possible and the left heel on the floor. Bend the right leg and step the left leg back at least a foot's distance, keeping it straight. Place your hands against a wall for stability. Do not turn head completely to either side, keep motion small. Hold each stretch for 2 seconds and perform 3 on each side. Neck Rotation: Rotate head gently and slowly from side to side. As you lower your arm, you should feel a stretch on the opposite hip. Slide your left arm down your side as far as is comfortable. Stand upright with your feet hip-width apart and arms by your sides.ī. Helps restore flexibility to the lower back.Ī. This exercise is a gentle way to loosen tension in your neck and shoulders. Hold each stretch for 5 seconds and repeat 3 times on each side. To deepen the stretch, lift your arm to shoulder height. Slowly tilt your head to the right while holding your shoulder down. Slowly turn your head to the right side as far as is comfortable. Sitting upright, look straight ahead and hold your left shoulder down with your right hand.ī. Hold for 5 seconds and return to the starting position.ĭo 3 rotations on each side. Slowly turn your head towards your left shoulder as far as is comfortable. Participants started in neutral rotation and were. Try to do these exercises at least twice a week and combine them with the other routines in this series:Ī. Download scientific diagram (A) The cervical spine active range-of-motion exercise used in this study. Passive range of motion or PROM exercises are done by a therapist or helper when you are not able to exercise yourself. Build up slowly and aim to gradually increase the repetitions of each exercise over time. Wear loose, comfortable clothing and keep some water handy. These flexibility exercises can be done at home to help improve your health and mobility.ĭo not worry if you have not done much exercise for a while, the exercises are gentle and easy to follow.
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