Neck exercise #4

Neck side bend

To perform the stretch, either sit or stand comfortably. Begin by tilting your head so that your right ear moves toward your right shoulder. Take it to the point of tightness or discomfort, but not to the point of sharp pain.Realx and return to the starting position, then tilt your head so your left ear moves toward your left shoulder.Be sure not to rotate your head, or to raise your shoulder toward your head. Do this 10 times each side.

Neck exercise #3

Rotation

Turn your head slowly round to one side until it cannot easily go any further. Once you have done five to one side do the other. Do not go from one side to the other in the individual movements or roll your neck about.Hold your neck at the end of the movement for a few seconds as this is the most valuable part of the movement to maintain or increase your movement.

neck exercise #2

Neck flexion

this is the movement of bringing the head forward so that the chin hits the chest and your face is staring down at the floor.Do slowly 5 times.This exercise stretches the structures at the back of the cervical spine,which are often kept in a tight position in normal day to day posture.

Neck Exercise #1

Tilt from Front to Back
Tilt your head slowly back,far enough so you can look up.Hold posture for a moment.Return slowly to front position.Do 5-10 repititions of this exercise, 3 times a day

Neck Exercise

These days people may feel discomfort in the neck from a variety of everyday stresses via work,family or other outside influences.Most people may not realize that constant tension in the neck and shoulders will lead to other discomforts such as headaches.By giving simple neck exercises that can be done throuhout the day can help reduce stress and provide temporarily relief.

Neck exercise are to be done pain free,smooth and slow controlled motion at all times.Neck stretches are done to a count of 30 seconds hold and three repetitions.Neck exercise are usually done in repetitions of 10.For best result,neck exercises and neck stretches should be done on a daily basis for multiple times throughout the day.

Knee Strengthening Intermediate Exercise #1

Knee extension in sitting
begin this knee strengthening exercise in sitting with your knee bent and a resistance band tied around your ankle.Keeping your back straight,slowly straighten your knee tightening the front of your thigh(quadriceps).Perform 3 sets of 10 repetitions provided it is pain free.

Static hamstring contraction exercise #3

Begin this knee strengthening exercise in sitting with your knee bent to about 45 degrees.Press your heel into the floor tightening the back of your thigh (hamstring).Hold for 5 seconds and repeat 10 times as hard as possible pain free.

Knee strengthening basic exercise #2

Quads over fulcrum

Begin this knee strengthening exercise lying on your back with a rolled towel or foam roll under your knee and your knee relaxed.Slowly staighten your knee as far as possible tightening the front of your thigh (quadriceps).Hold for 5 seconds and repeat 10 times as hard as possible pain free.

Knee Strengthening-Basic exercise #1

Static Inner Quadriceps Contraction

Tighten the muscle at the front of your thigh(quads)by pushing your knee down into a towel.Put your fingers on your inner quads(VMO-vastus medialis obliquus)to feel the muscle tighten during contraction.Hold for 5 seconds and repeat 10 times as hard as possible pain free.

Knee Strengthening Exercises

Knee strengthening exercises are designed to improve strength the muscles of the knee.Begin with the basic knee stretngthening exercises,once these are too easy they can be replaced with the intermediate knee strengthening exercises and eventually,the advanced knee strengthening exercises

Simple back exercise#6

Side bending

Stand with your hands by your side.Fingertips resting against the sides of your thighs. Slowly slide one hand down towards the knee, keeping your trunk upright and avoiding any twisting as you bend your body sideways. Reach as far down as you can, pause, then slowly straighten up. Do 5 to 10 bends to one side, then take a short rest before doing the other.

Simple back exercise #5

Forward bending

Stand with knees slightly bent. Bend forward from the waist as far as you can comfortably go. Let your arms hang down toward the floor. Keep weight evenly distributed as hold for 5 deep breaths. Come back up one vertebra at a time.

Simple back exercise #4

Prone lying back extension

Lie on your stomach with your arms to the sides and bent to 90 degrees. Keep your head and neck in alignment with your spine all the time. Starting with the head and neck in alignment with your spine on segment at a time until your chest comes off the ground. Return slowly to the start position.

Simple back exercise #3

Pelvic tilting

Lie on your back with your knees bent up and feet on the surface.Start by tilting your pelvis a little so your back arches a bit.Now press the small of your back down to the surface and tuck your bottom under.Do not lift your buttocks up,this is a forward and back rocking motion.

Simple back exercise #2

Knee rolling
Lie on your back with your knees bent up and feet flat on the surface. Keep your knees together and roll them steadily from side to side. If you have a lot of mobility, you may be able to get your leading knee to touch the surface. Often you will not be able to allow a large movement initially as it may be uncomfortable, so keep a smooth and gentle motion going within your comfort zone.

Simple Back Exercises

One very powerful way of controlling your back pain is to do daily Range of Motion exercises, puting your back through full movement several times a day. This prevent stiffness developing and stretches all the attached muscles, making them less vulnerable to sudden demands.


One leg to chest
Lie on your back with your legs straight out. Bend one leg up, pulling your knee up towards your chest with your hands. Alternate sides. Try and keep the other leg down as pull your leg up to the chest. Hold the position for a few seconds at the top of the movement.

Ankle Stretch

Remove your shoes. Sit towards the front edge of a chair and lean back, using pillows to support your back. Stretch legs out in front of you. With your heels still on the floor, bend ankles to point feet toward you. Bend ankles to point feet away from you. If you don't feel the stretch repeat with your feet slightly off the flor. Hold the position for 5 second. Repeat 3 to 15 times.

Calf Muscle Stretch

Stand with hands against wall, arms outstretched and elbows straight. Keeping your left knee slightly bent, toes of right foot slightly turned inward, step back 1-2 feet with right leg, heel and foot flat on the floor. You should feel a stretch in your calf muscle, but you shouldn't feel uncomfortable. If you dont feel a stretch, move your foot farther back until you do. Hold this position for 10 to 30 seconds. Bend knee of right leg, keep heel and foot flat on floor. Hold position for another 10 to 30 seconds. Repeat with left leg. Repeat 3 to 5 times for each leg.

Hamstring Stretch

Lie on your back in a doorway and position your hips slightly in front of the door frame. Raise one leg and rest it against the door frame while keeping that knee extended and your bottom leg on the floor. Increase the stretch by sliding your hips closer to the door frame or lifting the leg away from the door frame.

Lying on your back, wrap a folded towel around the instep of one foot, inhale and extend the leg upward. Exhale and pull the raised leg toward your face, keeping the leg straight.

Sitting on the floor with your legs extended and spread apart, flex one knee until its heel touches the groin of the other leg. Exhale keeping your forward leg straight, extend your upper back and bend forward at the hips.