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Here are some exercises you can do
at home to help improve flexibility
and help reduce the risk of back pain
and injury.
These instructions are only intended
as a guide. Those who self-diagnose
and self-treat themselves with home
exercises do so at their own risk. Before
beginning any exercises, learn how simple
movements can alleviate back pain by
visiting the anatomy lesson pages of
this web site.
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| Neck
Stretch
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Begin with your back straight and
your head tilted as far back as
comfortable, hold for ten seconds.
(left photo)
Slowly bring your head forward,
until your chin is resting on your
chest. Hold for ten seconds, Repeat
as comfortable. (right photo) Do
ten repetitions.
This is a good exercise to do during
work, especially if you have to
keep your head in a steady position
for extended periods, as in working
at a computer. Do this exercise
every half hour to prevent neck
strain.
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Start by looking straight ahead.
Slowly turn your head to the left.
Hold for ten seconds, and then return
to starting position. Then, slowly
turn you head to the other side.
Hold for ten seconds. Return to
starting position. Do ten repetitions.
This is a good exercise to do during
work, especially if you have to
keep your head in a steady position
for extended periods, as in working
at a computer. Do this exercise
every half hour to prevent neck
strain.
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Start by looking
straight ahead. Slowly lean your
head to the left. Hold for five
seconds, and then return to starting
position. Then, slowly lean your
head to the other side. Hold for
five seconds. Return to starting
position. Do ten repetitions.
This is a good exercise to do during
work, especially if you have to
keep your head in a steady position
for extended periods, as in working
at a computer. Do this exercise
every half hour to prevent neck
strain.
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Begin with your head tilted to
the right. Slowly rotate to the
left and to the front in a circular
motion.
Bring your head around full circle
. Do ten repetitions.
Then rotate in the opposite direction.
Do ten repetitions.
This is a good exercise to do during
work, especially if you have to
keep your head in a steady position
for extended periods, as in working
at a computer. Do this exercise
every half hour to prevent neck
strain.
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Start by looking straight ahead.
Slowly raise both shoulders up.
Hold for five seconds, and then
return to starting position. Do
ten repetitions.
This is a good exercise to do during
work, especially if you have to
keep your head in a steady position
for extended periods, as in working
at a computer. Do this exercise
every half hour to prevent neck
strain.
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TAIWAN SPINE CENTER
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