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.