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EXERCISE PROGRAM FOR YOUR BACK: ISOMETRIC EXERCISES FOR NECK AND SHOULDERS
Isometric Exercises for the Neck
With one hand or forearm placed on the forehead, move the head so that you can look directly downward. At the same time, resist this movement with the hand or forearm. Hold for five to six seconds. Breathe and then repeat. Gradually increase up to five, then ten times twice each day.
Now, with the hand or forearm on the back of the head, try to look upward while resisting the movement with the hand or forearm. Hold for five to six seconds. Breathe and then repeat. Gradually increase up to five, then ten times twice a day.
Isometric Exercises for the Shoulders
Using a rubber or elastic band (your physician or physical therapist can supply this), pull both arms out toward the side of the body. When the band is tight, giving resistance, hold in that position for five to six seconds.
Pull one arm upward and the opposite arm downward. When the band is tight, giving resistance, hold in that position for five to six seconds.
With one arm behind the back and the other arm behind the head, pull upward and downward until the band is tight and gives resistance. Hold for five to six seconds.
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This entry was posted on Friday, November 6th, 2009 at %I:%M %p and is filed under Pain Relief/Muscle Relaxant. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.