Arthritis--What Exercises Work by Dava Sobel

Author:Dava Sobel
Language: eng
Format: epub
Publisher: St. Martin's Press

LEFT-RIGHT

Type: Stretching

Starting position: You can do this exercise lying in bed, sitting, or standing, with your arms at your sides.

Steps:

1. Keeping your head level, turn to the right as though trying to see behind your back.

2. Return your head and your gaze to center.

3. Turn your head to look toward the left as far as you can.

4. Return to starting position.

Advanced variation: After you have turned your head as far as possible, tilt it down as though trying to touch your chin to your shoulder.

YES-NO

Type: Stretching

Starting position: You may sit or stand virtually anywhere.

Steps:

1. Nod your head yes, slowly, several times. Keep your neck still but relaxed, moving only your head.

2. Turn your head side-to-side, as though making an exaggerated “no” gesture. Again, keep your neck still and move only your head.

HEAD PULL

Type: Stretching

Starting position: Sit in a chair with your back straight and your hands clasped behind your head.

Steps:

1. Gently pull your head forward and down to stretch the back of your neck.

2. Hold for a moment.

3. Return to your starting position.

NECK PUSH

Type: Strenghthening

Starting position: Sit or stand comfortably.

Steps:

1. Press the palm of one hand against your forehead, and your forehead against the palm of your hand.

2. Hold for a moment, keeping the pressure on your hand and head without moving either one.

3. Repeat with the other hand.

Note: If your hands and wrists are particularly painful, you may apply the pressure with your forearm. Another possibility is to press your head against a wall.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.