neck exercises pdf uk
They may be changed for your particular shoulder. Further exercises Once your neck pain has started to settle you can try these exercises.
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Put your hand on the side of your head and apply pressure.
. Do exercises regularly 12 times a day. If any of these exercises worsen your pain please seek urgent medical advice. Sit on a chair with a back rest.
Lower back pain is common but doing strengthening exercises can relieve symptoms. Tighten the muscles between your shoulder blades and push your chest forward. This booklet will show you how to do them within the comfort of your home.
Using a hot water bottle is another alternative. Here learn how to perform a range of exercises and stretches for the lower back. Try to extend your thoracic spine and not your neck.
Hold the pressure for up to 10 seconds then release gently. Though walking is great exercise to get your heart rate up it doesnt build as much muscle tone as focused leg exercises. As you resist the pressure you will feel your neck muscles contracting.
The simple exercises on the following pages. Exercises These are some examples of exercises to stretch your shoulder. You can also watch videos of how to do these daily exercises on the following website.
Physiotherapists in major UK towns and cities What is first contact physiotherapy. Support your neck with your hands. You arent trying to turn away from avoid escape or distract yourself from what is happening in your inner world.
Repeat on the other side. Sports injuries Cricket. Do not move your head.
These have been recommended by the UKs leading shoulder physiotherapists and proven to reduce pain and improve your shoulder. Try all or some of these suggestions or try your own. You may find them easier to do after a hot shower or bath.
It is normal for you to feel aching or stretching sensations when doing these. Neck pain Osteoporosis. Slowly stretch your arms or neck shrug your shoulders.
As you age leg exercises can become even more important for keeping your ankles knees and hips in good shape. Arch back over the top of the chair. End the exercise by giving your full attention to the next task or activity at hand.
Try adding leg exercises to your strength training routine twice a week. Hold for 5 seconds repeat up to 5 times Exercises to strengthen the back Lie face down arms by your side.
Download Your Free Exercise Sheet With All The Exercises Demonstrated In This Video Here Https Www Miltonchiropractic Co Uk Neck Hump Neck Exercises Exercise
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