Jumat, 11 Februari 2011

Neck exercises

di 23.56 Label:
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A. Stretching exercises
1. Cerical Flexion and Extension
      Start by entering your chin and slowly bring your chin forward and try to touch your chin to your chest. next slowly bend your head backwards as far as possible. repeat this exercise 5 times the movement.

2. Lateral Flexion
     start by tilting the head to the right and left side. repeat this exercise 5 times the movement.


3. Cervical Spine Rotation
     in this exercise, turn your head to the right as far as possible. try bringing your chin over the shoulder. when you do this neck exercise, do not shrug. hold this position from 3 to 5 seconds. then do the left side and repeat 5 times movement


B. Reinforcement Exercise
1. Exercise amplifier front neck muscles
      press your palms on the forehead and push against the movement of the head. hold this position for 5 seconds and repeat this exercise 5 times.


2. Exercise amplifier side of the neck muscles
      Place your hands on the side of the head. try bringing your ear to the shoulder, move against the detainees. repeat this exercise on one side, hold each position for 5 seconds and then ends with a cooling slowly.

3. Exercises the back of the neck muscles Amplifier
     Close both hands on the back of the head. try to push your head back against the motion. hold this position for 5 seconds and end with slowly cooling.