Neck And Shoulder Exercises Handout

Begin with band looped around your hands with a length of band between your hands about a shoulder-width apart. Stretch your arms out in front of your body.

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Easy to heat up with a microwave.

Neck and shoulder exercises handout. Keeping your head and neck in a straight line lift. Roll your shoulders forward in a circle. To complete the neck exercises below make sure you are in a sitting position. Face a wall standing so your fingers can just touch it. Shrug your shoulders bringing them up towards your ears. Self-Range of Motion Exercises for the Arm and Hand After a stroke it is important to do the exercises in this handout for your affected arm and hand.

Repeat this exercise 10times in each direc-tion. How to do the exercises Lower neck and upper back stretch 1. Complete 3 sets of. Keep your gaze straight ahead at eye level and your chin pointed down. Lower your shoulders and repeat. During this stretching exercise be careful not to arch your back.

Relieve neck pain with heat and cold. Neck and Shoulder Relaxation Exercises Do these exercises _____ times each _____ times a day. Do not hold your breath while. Squeeze your shoulder blades together gently stretching the band. 5 Strengthening and stabilizing the neck. Relieve neck pain with heat and cold.

And do not shrug your shoulders during the exercise. Hold the stretch for 30 seconds and then relax for 30 seconds. Gently reach out so that you feel your. This exercise 5 Lie face down on the bed or on a mat on the floor with your arms beside you. Stretching exercises can help to relax the neck muscles and restore range of motion fig. It is good to do shoulder girdle exercises.

Ad Wraps around the neck completely and hands-free. Hold for 5 - 10 seconds and then relax and do the same on. Bend your head forward reaching your chin toward your chest. Your head while tilting or raise your shoulder toward your head. A slight stretch will be felt in. Shoulder Isometric Exercises contraction without movement.

Relax your shoulders and gently pull one arm across your chest as far as possible holding at your upper arm. Slowly roll your head towards the left and. Clasp one hand on top of your other hand. Moist warm towel or using a heating pad. Scalene Stretch Sit straight up in a chair with your shoulders relaxed. Keeping the shoulders back bring the chin toward the chest by bending the head straight forward.

Keeping your shoulder down dont shrug up toward your ear walk the. Cervical and Shoulder Girdle Stretches Exercise 1. Keeping your neck neutral and your gaze down begin to lift your arms out to the side and up. Bring your chin in towards your chest. Squeeze your shoulders together at the top of the movement. A Turn your head to one side until you feel a stretch.

Easy to heat up with a microwave. Gently pull your shoulder blades together. Use one hand to tilt your head sideways pulling your ear toward one shoulder until. 4 Easy Stretches for Neck and Shoulder Pain. When we have neck problems it is rarely just the neck which is the problem the pain usually involves the thoracic spine and the shoulder girdle. These exercises will help restore and maintain muscle strength to the injured neck or shoulder.

Ad Wraps around the neck completely and hands-free. Begin sitting in an upright position.

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