1. Door way Exercise
1) Stand in a corner or a doorway
2) Put one hand on each wall or doorframe about shoulder height
3) Slowly lean forward into the corner or doorway with your upper body
4) Hold for 45 seconds to 1 minute
5) Repeat 3-5 times daily
1. Bent Over Rows
a. Stand on your feet with shoulder width apart
b. Grab a bar or dumbbells with your palms facing inwards and just outside your shoulder blades.
c. Bent over and keep about 45 to 65 degrees on your knee.
d. Pull with your elbows toward your chest
e. Keep your upper back parallel and open your chest
f. Repeat 10 times
1. Lying on back with Arms out
a. Lay in the supine position (on your back)
b. Tilt your head up placing the parietal (top part) of your skull on surface
c. Extend arms out and turn thumbs downwards (toward the face)
d. Hold for 30 seconds and watch abdomen raise when breathing
e. Repeat 5-10 times
1. Lying on stomach/head retractions
a. Lay in the prone position (face down)
b. Extend arms and rotate thumbs up
c. Flex chin and retract head
d. Repeat 10 times retracting head back
Example of Head Retractions
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