Provided for : Michael Smith Provided by : Liezel Moolman

Neck exercises - Postural Date : 02-Apr-2008

1. Lie relaxed in the position shown 2. Place your hands on your abdomen 3. Breathe in slowly but deeply through your nose keeping the shoulders relaxed and upper chest quiet allowing whole your abdomen (upper and lower) to rise 4. Slowly breathe out through your mouth 5. Tighten your lower abdominal muscles as if pressing with your hands to empty the air out of your lungs 6. Repeat ___15-30__ times

The Saunders Group Inc.

1. Lie on back with knees bent 2. Breathing out tighten lower abdominal muscles inward (stopping urine flow and pulling lower stomach in and away from pants) and flatten back as shown 4. Hold ___5-60__ seconds, breathing normal without losing the contraction of the muscle 5. __30-50___ repetitions 6. Repeat often for everything you do, innitiate all movement with the contraction of this muscle

The Saunders Group Inc.

1. Lie on back with both knees bent, hands underneath lower back 2. Tighten lower abdominal muscles extremely tight, then lift one leg as shown (there should be no movement of the pelvis, i.e. no dropping of the hip or arching or twisting of the lower back as perceived by your hands) 3. Hold _3-5__ seconds 4. Repeat with opposite leg 5. _30__ repetitions

The Saunders Group Inc.

1. Lie on back 2. Pull knees up toward chest as far as you can, without lifting tail bone off the floor 3. Hold __30___ seconds 4. ___3__ repetitions

The Saunders Group Inc.

Built on Tools RG

02-Apr-2008

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1. Lie on back holding one thigh close to chest with hands as shown 2. Keep the opposite knee bent 3. Straighten the knee as far as you can, keeping thigh to chest and then flex and extend the ankle 4. Hold ___30__ seconds 5. ___3__ repetitions

The Saunders Group Inc.

1. Lie on back resting ankle on opposite bent knee as shown 2. Hold knee stable as you pull the back thigh toward your chest so that you feel a stretch (use a towel around the back thigh, remember the back thigh should be in line with his shoulder) 3. Hold __30__ seconds 4. __3__ repetitions

1. Lie on your back, knees bent 2. Without lifting your head off the pillow, gently tilt your chin in toward your throat, flattening neck against floor 3. Hold ___3-5__ seconds 4. ___3-5__ repetitions, __5-10___ times per day

The Saunders Group Inc.

1. Lie on back with arms above body as shown 2. Raise one shoulder and shoulder blade off floor as you push fingers toward ceiling 3. Hold ___2-3__ seconds, slowly relax down 4. ___5-10__ repetitions

The Saunders Group Inc.

1. Lie on back, knees bent 2. Begin with elbow bent and in line with chest as shown 3. Keeping the lower stomach tight and the hips firmly on the bed, rotate through the chest and upper back to extend arm straight across body 4. Hold ___3-5__ seconds and slowly bent elbow again and stretch bent elbow away from body as far as comfort allows 5. ___5-10__ repetitions

The Saunders Group Inc.

Built on Tools RG

02-Apr-2008

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1. Assume position shown, holding onto object with one hand (if seated, hold onto edge of chair) 2. Look sideways toward opposite shoulder and then down into armpit, gently lean body toward side you are looking at, keeping shoulder down by holding on as shown 3. Hold __3-5_ seconds 4. _3-5__ repetitions, __5-10_ times per day

The Saunders Group Inc.

1. Sit in chair with good posture 2. Tighten lower stomach as you look over your shoulder and position your arms on back of chair as shown 3. Use your arms on back of chair to provide an extra stretch, but remember to retain a tight stomach 4. Hold __3-10___ seconds 5. ___3-5__ repetitions

The Saunders Group Inc.

1. Assume hands and knees position as shown 2. Tighten abdominal muscles, squeeze buttock muscles and tuck tailbone under, to hunch back upward as shown 3. Hold ___10-15__ seconds 4. ___3-5__ repetitions

The Saunders Group Inc.

1. Assume a hands and knees position 2. Now sink back onto your heels as shown 3. Hold ___10-15__ seconds 4. __3-5___ repetitions

The Saunders Group Inc.

1. Stand or sit with arms at sides 2. Tighten lower stomach extremely tight and same time drop shoulder blades down on back and gently squeeze lower edges of shoulder blades together as shown 3. Hold ___5__ seconds 4. ___3-5__ repetitions, ___5-10__ times per day

The Saunders Group Inc.

Built on Tools RG

02-Apr-2008

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