Exercise # 1:Neck and Upper Spine

In the standing position, place your hands behind your head and interlock your fingers.
Use the hand and arm muscles to push your head forward and down, and at the same time, utilize your neck muscles to resist this pushing motion. While exerting these opposing pressures, allow your head to be pushed forward until your chin rests on your chest. Relax the pressure on your
head, and return it to its normal position. Repeat this procedure 10 times, then rest 10 seconds, and repeat the exercise 10 more times.

back stretching exercises

Exercise # 2: Upper Spine and Shoulders

In the standing position, head up high, arms at your side. Bring your arms backward and interlock your thumbs behind your back and below your waist This is your starting position.
Keeping your thumbs interlocked, and your arms always as straight as possible, bring your shoulders up, then back, then down, then forward, then up, back, down, forward, performing a circular motion and trying to extend the shoulders as far as possible in each direction. Perform
this exercise slowly, always being aware that you are stretching your shoulders to their limit.
Perform three sets of ten circular motions. You may take a short rest between each set.

stretching exercises

Exercise # 3: Neck and Upper Spine

In the standing position, feet together, arms at your side. While keeping your left foot on one spot, bring your right foot forward about 15 inches. Place your entire weight forward on your right foot, and extend your right arm forward. Bend your right knee, and bring your head and body down toward the floor as far as possible. Place your right hand on the floor in front of you to maintain your balance. Attempt to touch the floor with the top of your head. Of course, it will be impossible to do so, but try to bring your head as close to the floor as you can. Do not lift your left leg, and keep it straight. Return to the original position. Perform the same exercise with the position of the legs reversed. Do each exercise ten times.

stretching exercises

stretching exercises


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