Relaxation: knees bent, feet on his back in a balanced way by pressing down the boat (you can get along by putting a pillow under your head). Take a deep breath and loosening the deep abdominal muscles and give blowing. Repeat this three times
1. Scroll Neck: Neck flatten by pressing down the right. Closer to your chest by extending your neck instead of your jaw, longer feel that you are. Repeat 3 times for 5 seconds each time to stay that way.
2. Passive neck rotation: with one hand while holding your head up your neck flip side to the other. Movement of the neck muscles to force the use and action. Repeat 10 times.
3. Active neck rotation: When you feel relaxed hands, pull your head and neck muscles to use to turn your head from side to side. Repeat 10 times. Turning your head to lift your chin.
4. Turning the neck and body: your feet and lower your body slowly turn and opposite direction. Repeat 10 times. Keep your chin off your feet.
5. Lead time: Think of your head as a clock. 6 to 12 hours after the tap with your nose. Keep tapping on the opposite hours. Then the outer edge of the clock with your nose gently draw. First, go clockwise, then counterclockwise. Repeat the exercise 3 times in each direction. When you move your head to stretch your muscles.
6. Shoulder hours: Lying Side Bend your knees, put your head under the towel. Think of a time in the middle of your shoulder is. Shoulder Tap pairs opposite hours. Repeat 3 times an hour to touch each pair. Repeat the exercise is turning to the other side.
7. Arm and upper body room: Side-By continuing to bed down your fingers as much as possible arm slowly draw a circle. Upper body, move with your eyes follow the movement and let. Repeat 5 times clockwise and then in the opposite direction. Repeat the exercise with you turning to the other. Lower your body to protect the knee and hold the bottom with your hand.
8. Shoulder and upper back tension: 1 Step: Both Extend your arm over your head slightly backwards taking.
2. Step: Turn out your fingers on the head palms facing the ceiling and take a deep breath.
3. Step: Breath Give your wrists back and hand in your pocket guide like. El wrists behind your body's vertical center line as the shoulders and neck hold a balanced position. Keep this position for 10 seconds. Then return to the starting position. Repeat 3 times.
Posture and Position
From shoulder to shoulder and upper back muscles and strengthen habits to give up and try to keep a balanced position. Spine straight, shoulders back and stand or sit here as a balanced position. Your ears, hold your shoulders and hips aligned.
9. Since the rotation of the neck by a Weight: 1 Step: turning your head back over your shoulder, unless otherwise give your weight on top of a hips. Hold for 3 seconds. Repeat 5 times in each direction.
2. Extend your arm towards the back to turn your head more. Repeat 5 times in each direction.
Increase the flexibility of your neck and your back and your body during daily activities so that the ride is to reduce stress. This, with less sweat and home will help you work more efficiently. A short position on a chair balanced on a stool or sit in the back.
10. Since the neck extensors and tilt: a hand behind the waist, put your other hand behind your head. Pull your jaw. As you can, pull your head forward and down. Repeat 5 times. Since the cross and repeat the same thing 5 times. Change the forward hands, and since the cross as a repeat.
11. Backward lean: your hands behind your neck clamp. Your head slowly back and see the ceiling. To stretch your jaw open and close your mouth and gently corrected. Repeat 5 times. Exercise turns your head for sure.
12. First rib stress: Roll a towel and made into one end of the left seat sheep; Turn your back on the cross into the right shoulder. Hold the other end of the towel with both hands. Tilt your head to the right and gently pull the towel until you get relaxation. To suppress bone to the ribs while taking down a towel to gently tilt your head to the left. Hold for 2 seconds, bring your head out again. Repeat 5 times every two digits. Then make the change again.
13. Shoulder belt stretching: 1 Step: Remove your elbows with your arms by creating a 90 degree angle. Slowly your arms closer together. Again to return to the starting position. Repeat 10 times. Make sure your arms are parallel to the ground.
2. Step: The first step you can make an easy switch to the second. Put one hand under the elbow and gently pull your body, repeat 10 times in each direction.
14. Isometric: Start with your hands to apply pressure by putting your forehead. Increasingly the administrator, but with the neck muscles to resist it. Thus, neck remains in the same place. Hold for 5 seconds and relax. Repeat 5 times. Repeat 5 times each side to side. Then, repeat 5 times in the back. Will cause pain to apply pressure and resistance.
15. Arm lift: a balanced standing position, raise your arms in the order guide. Flat as a move. Repeat 10 times. Exercise can keep the weights light begin to come to light. Make sure that the balanced position of the head and neck.
16. Reach and stretch: Start on hands and knees. Download the standing position in order to remove these arms. Get your hips level with knees. During exercise your body to get the same level as your head.