Lie down with a soft pillow under your neck, and with your knees bent up. Gently and slowly nod your head forward as if to say ‘yes’. Feel the muscles at the front of your neck. Stop the nodding action just before you feel the front muscles hardening. Hold the nod position for five seconds
Posts Categorized / Stretches
Stand with your arm extended to the rear and parallel to the ground. (Or for a variation, bend your elbow to 90 degrees.) Hold on to an immovable object and then turn your shoulders and body away from your outstretched arm. Hold the stretch position for a minimum of 20 seconds and then repeat
Stand approximately 3 feet from a wall Place both hands on the wall one on top of the other as high as you can reach. Step back with one foot. Bend at the hips, keeping your chest up and chin tucked in. Take a deep breath, exhale slowly and let your back sag toward the
Wall Stretch Find a wall and stand a few inches away. With one foot, put your toes on the wall, keeping your heel on the floor, and flex. Hold for about 10-15 seconds, then alternate with your other foot. You can also do this stretch using a curb or step and hanging your heels off
To release shoulder and neck tension, follow the steps below; Stand tall and slide your left hand down the left side of your body. Raise your right shoulder as your left lowers. Hold this for 10 seconds then stand straight again. Now slide your right hand down the right side of your body. Raise your
1. Start standing on one leg on a stair or curb, with your heel hanging off the back. 2. Gently press your heel toward the ground until you feel a gentle pull along the back of your lower leg. 3. Hold for 30 seconds. 4. Then slowly bend your knee slightly, until you feel the
Stand with your feet hip-distance apart and your knees slightly bent. Interlace your fingers behind your back. (If your hands don’t touch, hold on to a dish towel.) Breathe in and straighten your arms to expand your chest. Exhale and bend at your waist, letting your hands stretch toward your head. Hold for five deep
Start on all fours. Prayer- Exhale as you sit back onto heels, lower head, tuck chin and reach arms out. Cat- Inhale as you arch the back up and hollow out abdominals while head remains tucked. Camel- Exhale and lower abdominal and reach chin towards ceiling. Tuck chin and sit back into Prayer position. Repeat
1. Gently bend your head forward while bringing your chin toward your chest. 2. Stop when a stretch is felt in the back of your neck. 3. Hold position for 15-30 seconds. 4. Return to starting position. (Neck in midline position). 5. Repeat above stretch 5 more times.
Using a towel, lie on your stomach. Attach the band your right foot and pull your heel to your butt. Hold this stretch for 1 min. Repeat 3 times. Change legs and repeat 3 times.