neck exercises pdf
Ɨ���_����c��� 0000018904 00000 n ��P�QI���B��-N���A]bh�pcqJ+�U��Nq�FB�� %PDF-1.6 %���� "��J�p���hZ�!�\��x���%�kB��u��I;��d����8�&�����}!G� 1 0 obj <> endobj 4 0 obj <>stream Zǵy,��v���ٿr��)QԑH�J"oes(�����.��A�t�h��+`�}C���r�Cu�-��1��É �B�Ϛ���U��ѣ! Repeat 15 times. 2 Sitting. %���� 0000019149 00000 n 5 0 obj 6) Prevention: Posture! 3. 0000003095 00000 n }X� ��M$ö�1*��v���~�#����bCaM+���+�@?O�R�������� �4�N��y����������ۡ1d��-ɾ��#����|WxG���ͤL�2*I�Lۚ>q�����иR�YT���"����Kq�;od�d2�2���a䱱�f�o�N9:!G�j�6����]������sߡHE()�xw� %�X6�M��ˊFt ;|��mg�E����`]���(NC/�'h;~^���o[����11�'x�K� TbI���h>{?������B��/`�����S?�%�ߥ�[ �K� �ա� endstream endobj 61 0 obj<>>>/LastModified(D:20050609194736)/MarkInfo<>>> endobj 63 0 obj<>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageC/ImageI]/ExtGState<>>>/StructParents 0>> endobj 64 0 obj<> endobj 65 0 obj<> endobj 66 0 obj<> endobj 67 0 obj[/ICCBased 80 0 R] endobj 68 0 obj[/Indexed 67 0 R 255 81 0 R] endobj 69 0 obj<>stream 3343 0 obj <>/Filter/FlateDecode/ID[<6F184DDAE7D08142BF03BEF398D57D62><18EDAE700345FD439FF9DD37D5F9DBFF>]/Index[3321 35]/Info 3320 0 R/Length 102/Prev 777250/Root 3322 0 R/Size 3356/Type/XRef/W[1 2 1]>>stream À l’époque, c’était la pratique standard et malheureusement, ça le reste dans certains endroits du monde encore à l’heure actuelle. Core exercises can help with your neck pain. 3355 0 obj <>stream stream 5) Strengthening and stabilizing the neck: To regain/maintain good posture, your neck needs the support of neck, shoulder, and trunk musculature. 1Neck Exercises Stretching and Increasing Mobility Below you will find stretching exercises specifically for the neck.If you suffer from a stiff neck or a pinched nerve in the neck, these exercises with give you pain relief.These are good stretches for you neck and will help you keep your neck flexible and mobile. False Chin roll 1. 62 0 obj<>stream x��[�$Ǚ&���~�\0��q\f�Ҩ��ia{�����]bK�.�d����kf���U���}A�77��w���=��/v����w������o�������z�����ax�pO��~{���n����7�y;솧�vs9���٧��Nqϛ���������a�M�C����g?G��oP��������. 0000003061 00000 n 0000007539 00000 n %PDF-1.5 h�b```f``�``g`�Jad@ AV �PR�e\��+���ရ It’s a good idea to keep your neck moving, as resting too much could make the pain worse. �u�*q��t�. Neck pain This leaflet provides general information about neck pain and simple exercises that may help. Hold for 30 seconds Repeat 3 times. Shoulder shrug 1. The pictures and text below make it easy. 0000003139 00000 n 2. <>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> 0000693444 00000 n Shrug your shoulders, bringing them up towards your ears. x��][sܸ�~w���6��i���r�ږ'���v��ʞjđ��f��V���/ %���% �K�/_7\��g���/z���_��߾�? h��X�n���~��1�d� 0000004613 00000 n 3. Shoulder shrug 1. Cervical Range of Motion and Isometrics Home Exercise Program, Page 2. 3321 0 obj <> endobj u}/�u�:K7�"S�Hn���[�E�w��:���S���\�i�b�� ݼ�� ��Uɟm��e���l|�X��sl��D���K'�.m��C 3 0 obj ��Ƒ�.�o3���. endstream endobj 3322 0 obj <>/Metadata 363 0 R/Outlines 503 0 R/Pages 3316 0 R/StructTreeRoot 528 0 R/Type/Catalog>> endobj 3323 0 obj <>/ExtGState<>/Font<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI]/XObject<>>>/Rotate 0/StructParents 0/Tabs/S/Type/Page>> endobj 3324 0 obj <>stream 0000011170 00000 n uuid:b3e33c97-ff80-4518-bb55-daf6e9bedeb7 *T�ke �m�JB�yt{�@����[���1�����0='l�7�u�۪_c8�;Y�5����k�T]��ί��݅R���t4�����G���4NE�\�{�3�W�>������cVP�߷�Zb$�]���9 [�r{���9��v��:g����.{Y��w��z�qB�L�G��t���7C�\�gH�1:1p;. 0000002371 00000 n 0000018711 00000 n 0 Cervical Spine: Neck Exercises Neck pain can be caused or aggravated by muscle tension due to poor posture. 0000010208 00000 n 2. uuid:e488bd9c-62a7-4552-b5c3-8b7a6ef79ab5 1Neck Exercises Stretching and Increasing Mobility Below you will find stretching exercises specifically for the neck. Posture! Sit … Instructions: 1. Please contact your physiotherapist if you have any questions regarding this information. Cervical Isometric Exercises . 0000005223 00000 n H��T]o�0}�W�G��c��C�jj�N���4U! endstream endobj 93 0 obj<>/W[1 1 1]/Type/XRef/Index[9 51]>>stream Neck Range Of Motion Exercises, Neck Exercises One very powerful way of controlling your neck pain is to do daily range of motion exercises, putting your neck through full movement several times a day. ��HT�b`b�� �I#�c�` DoM Chin roll 1. Summary • Neck pain is common but most cases aren’t caused by a serious problem. ]�H���M���c+�i�Ufaݍ�� -�d�w���N�"#�����]�H��Q�� �B��ݵ�J��K+�x��;,Nj%#��[���������9�%�I��K����=�. Some of the images in this leaflet are courtesy of ©Physio Tools Exercise 1 Sitting. Hold each exercise for a total of 10 seconds. 2. application/pdf �c`q�h0 "�� Simple Neck Exercises This article focusses on quick, simple and easy neck exercises. X������Q IX��D�01)0������01�60c�����A���.o��70�e�)�\��s�a>���U��-��\37i& �v׼ P�33p� W@��!\f�b���.�0 ^z���=@Hs1?8t��9TU���0���^�`�i��N�!A����s� j�.��@�L������8"�� � �`tQ endstream endobj 87 0 obj <> endobj 88 0 obj <>/ProcSet[/PDF/Text/ImageC]/XObject<>>>/Rotate 0/Type/Page>> endobj 89 0 obj <>stream 1 0 obj 2012-09-18T10:28:06+01:00 Repeat times per day. 2. H��T�j�@}�Ẉ���%�4�IKS��P�"�-Y2� times. Shrug your shoulders, bringing them up towards your ears. The Zpoking chin [ posture can be caused by; sitting too low at a desk, a screen set too high, a hunched or slouched back, habit or a combination of these reasons. <> 0000006683 00000 n stream endobj <<20de7a902b542f43a87a30bafe3cae69>]>> Bed rest for more than a couple of days makes it harder to get going. p�Qޅ ~��iN��Q۱6-��k=w�)����!�. 2012-09-18T10:28:06+01:00 60 0 obj<> endobj 4 0 obj Isometric Flexion. endstream endobj 2 0 obj <> endobj 5 0 obj <>/ColorSpace<>/Font<>/ProcSet[/PDF/Text/ImageC]/Properties<>>>/ExtGState<>>>/Type/Page>> endobj 71 0 obj <>/Font<>/ProcSet[/PDF/Text]/ExtGState<>>>/Type/Page>> endobj 72 0 obj [] endobj 107 0 obj <>stream 13-14). Bring your chin in towards your chest. 0000004735 00000 n 0000002695 00000 n �RS����(�:a:����7��a�!Й7N� %�`zh|����LZ:�E9�����B�"��(�� ӿ/O���i�˔���׋����z. h�bbd``b`n��@��'��"�A�'�`���@�s�D��@,f ��R$8A,6Y�$t�� ,z��� ����8������>*�F����%���ғM��x��2&� [�����"�Y�]�s�Y�j�#�ڪ������c,�w��>��9(������f�%��� -��As��}��U�6�a�K(=x�Yv��mmF�m�)@;����#�2��ˎņ�6�6��V ���F"Є}@r 15-16). Pull your chin in, keeping your neck and back straight (not tipping your head forwards). 2 0 obj <> <> x�b``�c``�e``���ʀ 2012-09-18T10:28:06+01:00 Hold at the end position and feel the stretch in your neck. x�bbbf`b`` � A� � 0000003989 00000 n and exercise seet Neck Pain (continued overleaf) Posture Posture is important when experiencing neck pain. seconds. Do not move your head. ��r�����u�� c6rhhq����/�2j��Y|"σQ�-�C�j��������/�- �=� ��(�/G���֑NDv4�mGq�n�x,� �����.Ss�kC�3�{D؉�g�"�NF8�GX�^������ݫY�iQnL��KX�>��t=)U�K���H�nSu��ij�kj�j� h�b```�Hf/A�� G���������BK��Ʈ���{�������q{�1�B�v|XY���ޯ��� l��˫+*�˷��bT�2Mo4��R�ꭉF�V����7��*�u�S�T��Q�)�c��h`��@���� trailer It’s important to carry on exercising, even when the pain goes, as this can reduce the chances ��#8��4�"������t��� 5@�� v^7׼�?��M��!Z�?i[�ݪ���O����~5�N>l֩�_��}����P^��P���@NE�0 j`/s�!�D����ь���? How to do the exercises Lower neck and upper back stretch 1. Bring your chin in towards your chest. Hold the pressure for up to 10 seconds, then release gently. %PDF-1.6 %���� %%EOF Remember to hold the DLC, then begin the exercises. Neck and Shoulder Relaxation Exercises Do these exercises _____ times each, _____ times a day. If you suffer from a stiff neck or a pinched nerve in the neck, these exercises with give you pain relief. 0000003657 00000 n These are good stretches for you neck and will help you keep your neck flexible and mobile. Do only the exercises instructed by your therapists. 0000006172 00000 n ���u RK�%� Using light pressure with your fingers against your forehead, resist . )*k�(uM~S� �|{cpRhZ� ����w�s,U%��F��m�S&�dNj�  Sit on a chair or on the edge of the bed  Gently turn your head to look over your ………….. shoulder  Hold for ………... seconds  Turn your head back to the middle then turn to look over your …………….. shoulder  Hold for ……..… seconds  Repetitions Neck and Shoulder Relaxation Exercises Do these exercises _____ times each, _____ times a day. startxref 0000011863 00000 n 86 0 obj <> endobj 99 0 obj <>/Filter/FlateDecode/ID[<1675C33B017D4A7C920E0663472F2C76>]/Index[86 37]/Info 85 0 R/Length 83/Prev 501179/Root 87 0 R/Size 123/Type/XRef/W[1 3 1]>>stream Repeat this 5 - 10 times. ��9��MmC��^fg�̜9���}{y������_��������-�v/�8%��=Ynd/ݐg�],)�f�g���%�b��DZG.��#0v� 㫄�|����]�^����ث ��_�uiZ����A*IMki�dF��Mke�Ʌ�W���ED��C� �c ���(V��Z��TWY���A'( v��R,֤k�X�&�I+2Z��P�*�7�����y!�iW�רo۵i�ۭ�_��r�A`�*���#T�g�����a8_O^�/������(�'�ѿ���

.

Jessica Walker Dan Walker, Roll Dice Animation, Keith Lamount Robinson, Fusion Spells Persona 2, Chevy Kodiak C6500 4x4 For Sale, David Chiang Chef, Delphin Knife Screwfix, Prema Prema Song Lyrics In English, Rustoleum Chassis Paint,