This exercise is to strengthen the neck muscles. They are often weak in most people and weakness in the neck muscles can lead to pain throughout the neck region and top of the shoulder blades. We have a tendency to think we need to stretch a sore tight neck. In fact it's the opposite, don't stretch it; strengthen it.
Step#1 Lie on your side on a bench or end of your bed. Be certain that your head is in line with your body. Raise your head from side to side never going too far in either direction. Up and down constitutes 1 repetition. Do 10 for the first time. Flip on the other side and repeat.
Step#2 Lie on your stomach with your shoulder blades pulled back and the arms behind you back. Perform an up and down nodding movement never going too far in either direction. Up and down constitutes 1repetition. Do 10 for the first time.
Step#3 Turn on your back, fold your arms on your chest and perform the same move as step 3. Be certain not to go too far backward. Just do 10 repetitions as above.
It's normal to feel a little light headed after doing these exercises. Don't stand up too quickly, and be prepared to have some muscle soreness the next day. As with the light headedness, this should pass as you get more efficient with the exercises.
Do them as close to everyday as possible for only one series and increase the repetitions as you are able to tolerate more.
Before starting this exercise program, see your doctor and verify that these exercises are suitable for your condition.
Step#1 Lie on your side on a bench or end of your bed. Be certain that your head is in line with your body. Raise your head from side to side never going too far in either direction. Up and down constitutes 1 repetition. Do 10 for the first time. Flip on the other side and repeat.
Step#2 Lie on your stomach with your shoulder blades pulled back and the arms behind you back. Perform an up and down nodding movement never going too far in either direction. Up and down constitutes 1repetition. Do 10 for the first time.
Step#3 Turn on your back, fold your arms on your chest and perform the same move as step 3. Be certain not to go too far backward. Just do 10 repetitions as above.
It's normal to feel a little light headed after doing these exercises. Don't stand up too quickly, and be prepared to have some muscle soreness the next day. As with the light headedness, this should pass as you get more efficient with the exercises.
Do them as close to everyday as possible for only one series and increase the repetitions as you are able to tolerate more.
Before starting this exercise program, see your doctor and verify that these exercises are suitable for your condition.
