neck exercises pdf spanish
Encoja los hombros subiéndolos hacia las orejas. Extend your arms and hold for 5 seconds.
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1 Shoulder shrug 1.
. Some neck exercise routines are better than others. Baje los hombros y repita el ejercicio. Try to do these exercises regularly.
Active Leg Range of Motion Exercises. Neck and Shoulder Relaxation Exercises. Repeat times per day.
If you need to adjust the position so that its comfortable. Dont lift your shoulder Hold for 5 seconds then. Encogimiento de hombros 1.
Think of your head as a bowling ball which you rotate forward to rock the neck. Lower your shoulders and repeat. Do each one a few times to start with.
Sit tall eyes straight ahead and chin level. Isometric neck side bend. Active Leg Range of Motion.
Slowly bend your head forward return to the starting position. This is the end position of the exercise. You may feel a pull.
You should not lift the head off the surface at all. Exercise 6 Neck Sideways Tilt Sit or stand as shown. Exercises Many people find the following exercises helpful.
To complete the neck exercises below make sure you are in a sitting position. Neck strain exercisespdf PDF document 210 kB 215593 bytes Family Medicine. Slowly tilt your head toward one.
Diagonal neck stretch slide 2 of 5 Turn your head slightly toward the direction you will be stretching and tilt your head diagonally toward your chest and hold for 15 to 30 seconds. Place the palm of your hand at the side of your temple and press your temple into the palm of your hand. Shrug your shoulders bringing them up towards your ears.
Rock backward and sit your buttocks as close to your heels as possible. Active Range of Motion Exercises. Active Leg Range of Motion.
CERVICAL STRETCHING EXERCISES A RETRACTION CHIN TUCK Lentamente eche la cabeza hacia atrás para que las orejas se alineen con los hombros. Apply light pressure with your fingertips to. Lying flat on your back with both your knees bent to a comfortable position tuck your chin down toward your chest and flatten the back of your neck.
Tip Look down on the floor to keep your neck in alignment with your spine. Repetir 8 Veces Sostener. Neck And Shoulder Relaxation Exercise Sheet Download Printable Pdf English Spanish Templateroller The Presidents Council for Physical Fitness and Sports states warmed.
Neck Strain Frazier - HMC Doctors. Eck and Shoulder Relaxation Exercises. Neck Stretches - Boulder Therapeutics.
Slowly tilt your neck to the right as if you are trying to touch your ear to your shoulder.
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