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GENTLE NECK STRETCHING EXERCISES PDF

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After an injury, your neck will become stiff. Gentle movements starting as soon as possible will help to regain full range of motion, reduce pain from swelling and muscle spasms, and prevent your muscles from becoming weak (fig. 9-12). 4) Relaxation and stretching: After the acute phase, it is necessary to relax and stretch the neck muscles.

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Simple Neck Exercises - Arthritis & Pain Clinic

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Neck Range Of Motion Exercises, Neck Exercises One very powerful way of controlling your neck pain is to do daily range of motion exercises, putting your neck through full movement several times a day. This prevents stiffness developing and stretches all the attached muscles, making them less vulnerable to sudden demands.

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neck pain - My Doctor Online

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NECK RANGE OF MOTION EXERCISES These gentle exercises are used to restore or maintain neck movement. You should feel a gentle pull with no increase in your symptoms. Remember to breathe normally and relax. 9 Neck Turning Sit with good posture. Slowly turn your head from one side to the other. Move as far as you can comfortably. Repeat 5 times ...

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Neck and Shoulder Relaxation Exercises - Spanish

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Neck and Shoulder Relaxation Exercises Do these exercises _____ times each, _____ times a day. Chin roll 1. Bring your chin in towards your chest. 2. Slowly roll your head towards the left and then the right. 3. Relax and repeat.

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FLEXION / EXTENSION SIDEBENDING ROTATION

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Cervical Spine Stretches . Purpose: Stretching exercises help to restore joint range of motion by lengthening shortened muscles and connective tissue, which helps to reduce pain and tightness. Instructions: 1. Perform highlighted stretches initially 1-2 x/day, or _____ . 2.

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Gentle Stretching Exercises for Your Neck

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 · Stretching your neck can have a positive impact on your pain, posture, and overall mobility.   Learn these four gentle neck stretching exercises that your physical therapist may prescribe to decrease muscle tightness. The exercises can be performed while lying on your back (to provided assisted support) or in the seated or standing position.

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MINDFUL STRETCHING - University of California, Berkeley

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Ballistic stretchesstretching that involves bouncing quickly to go deeper into a stretch or increase a muscles length and range of motion. TIPS FOR SUCCESSFUL STRETCHING . A successful stretch program should: Involve all the major groups from head to toe: neck, shoulders, chest, trunk, lower back, hips, legs and ankles.

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Therapeutic Exercise Program for Epicondylitis (Tennis ...

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• Use your opposite hand to apply gentle pressure across the palm and pull it toward you until you feel a stretch on the inside of your forearm. • Hold the stretch for 15 seconds. • Repeat 5 times, then perform this stretch on the other arm. Exercise Program for Epicondylitis STRETCHING EXERCISES Repetitions 5 reps, 4x a day Days per week ...

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Neck Stretches for Pain Relief: How to Stretch Your Neck

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If your neck is stiff or sore, you have lots of company. Neck pain is one of the most common types of pain among Americans. But as with any other part of your body, exercises and stretches can ...

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5 Piriformis Stretches That Won't Aggravate The Pain {Free ...

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 · The reason I prefer these gentle and “indirect” stretches is because… when the piriformis muscle is tight and spasming, doing aggressive stretching only aggravates the pain. Gentle stretching is what works to help relax the piriformis. You need to resist the urge to overstretch whenever you feel pain. The stretch reflex will only provide ...

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Everybody Stretch: A Physical Activity Workbook for People ...

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EVERYBODY STRETCH www.mssociety.ca 3 Foreword Exercise is recognized as an important step toward wellness when living with a chronic illness. The benefits of exercise are numerous and include reduction in fatigue, spasticity and pain, as well as improvement in muscle tone, strength and overall endurance. Everybody Stretchhelps individuals design

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4 Easy Stretches for Neck and Shoulder Pain Video

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Daily Exercises and Stretches to Prevent Neck Pain; Editor's Top Picks. Could That Shoulder Pain Really Stem From the Neck? Easy Chin Tucks for Neck Pain . Easy Levator Scapulae Stretch for Neck Pain . 4 Easy Stretches for a Stiff Neck . 3 Easy Neck Exercises for Neck Pain Video .

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Stretching for People with MS

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6 Stretching for People with MS Exercise 1 Bend head back (looking up). Do slowly; do not thrust head back quickly. Shoulders should be lowered and relaxed. Bend head forward (looking down). See CAUTION below. Exercise 2 Bend head so that ear is moved toward shoulder. Exercise 3 Turn head to look over shoulder. HEAD AND NECK EXERCISES CAUTION

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KAISER PERMANENTE FREMONT PHYSICAL THERAPY

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• Do not do any exercise that causes pain or increases pain Chin Nod Sitting Sitting, drop chin down approximately 1 inch. Pectoralis Stretch Stand at doorway with forearms on door frame, elbows bent to 90°. Keep back straight and step for-ward with one leg until a gentle stretch is felt across the chest and in front of the shoulders. Hold for

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9 Important Stretching Exercises for Seniors to Do Every ...

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  • Neck Side Stretch. This is one of the best morning stretching exercises for seniors, simply because it’s so simple. This neck side stretch will loosen any tension in your neck and the tops of your shoulders from sleeping in the wrong position for too long, or perhaps from not having enough pillow cushion at night.
  • Shoulder and Upper Back Stretch. Do you ever feel like you’re having a hard time standing up straight thanks to a stiff back? This is most likely due to sitting, which can make your shoulders and upper back round forward.
  • Triceps Stretch. This triceps stretch can be done either standing or sitting, and is great for improving flexibility and mobility in the arms and upper back.
  • Back Stretch. This back stretch is great for gaining greater mobility in your spine, and can even help with rounded shoulders. It’s also slightly dynamic, which will get your blood flowing.
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