Exercises
Exercises can be used to warm up muscles before starting a task and to help
if you have been carrying out a task and your muscles feel tight.
Get advice from an appropriate medical practitioner, if you experience pain
or discomfort that is persistent, regular or unusual.
Do a few of
these exercises a few times every day.
Light blue dots
show the muscles you are exercising.
Make sure you
relax and perform them gently.
Hold the stretch
or repeat as indicated in the diagram.
Do not over
stretch.
Stop if you
feel discomfort when performing an action.
Remember to
do each side.
Neck and Shoulders |
|
Head rolls
Slowly lower your ear to shoulder and hold for 10 seconds. Then roll
to your chest and back to your other ear and hold for ten seconds.
Repeat several times.
|
Head Turns
Turn head slowly to look over your left shoulder. Hold for 10 seconds.
Turn head slowly the other way and hold for 10 seconds. Repeat several
times.
|
Chin Tucks
Raise the head to straighten the neck. Tuck the chin in to create a
double chin. Hold for 10 seconds and repeat several times.
|
|
Shoulder rolls
Circle shoulders forward and then backward several times. Repeat 3 to
5 times.
|
Shoulder stretch
Stretch arms above head, cradle elbow with hand and gently pull elbow
behind the head. Hold for 10 seconds and repeat several times.
|
Back and arm stretches |
|
Back Arches
Stand up and support your lower back with your hands.
Gently arch back and hold for 10 seconds. Repeat as often as necessary.
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Upper and lower back stretch
Interlace your fingers and turn your palms above your head. Straighten
arms and move slowly side to side. Repeat movement several times.
|
Wrist stretches
Interlace fingers and hold palms outward. Straighten arms in front and
hold for 10 seconds. Repeat several times.
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