Neck Pain Exercise
15 minutes exercise for healthy neck
Neck exercises are strengthen your neck muscles
Fix the neck position so it increases the movement capacity of your neck
The person who have an operation on neck and uses medical metarial for neck should do these exercises.
Neck exercises relief your shoulder and back
This neck exercise provide a healty and strong neck.
15 minutes exercise program
you can have a healty neck by making neck exercise one or two times a day just 15 minutes. You should prefer to do exercise in the mornings.You can divide exercises 2 or 3 so you can apply it at home and job.
You can increase the repeation by the time.
1- ISOMETRIC EXERCISES:
A) Fleksiyorta resist:
Put your hand to your forehead,Try to move your head to front at te sametime move your head to back with your hands. Count till 10 then release your head. Do it at least 3 times
B)Ekstansion resist:
Put your hand to back of your head(not nape), try to move your head to back at the sime time resist with your hand.Count till 10 then release. Doit at least 3 times.
C)Bending sides resist:
Do the same thing for lef and right as shown on picture
D)Turning resist
Put your Right hand back of your head, put your left hand left side of forehead.Like looking over your right shoulder try to turn your head to the right inspite of your hand resist. Count till 10 then change your hands and do the same thingopposite direction.
2-ISOTONIC EXERCISES
A) Turn your head to the right slowly, wait 3 seconds.Then do the same thing by turning your head left side. Do it at least 5 times then rest.
B): Bend your head slowly to your front till your chin touch to your chest.Rest. Raise your head slowly. rest. do it at lest five times.
C)Bend your head to your right and left till your ears touches to your shoulders. Do it slowly and rest.do it at leat 5 times.
D)Turn your head slowly to clock direction with making wide circle. make samething opposite direction. repeat at least 3 times.
