PAIN EXERCISES
Office Exercises
While Sitting:
3-bend your head left side without moving your body
4-bend your head right side without moving your body
5-turn your head right side without moving your body
6-turn your head left side whithout moving your body
7-place your hands outer side to the down of your chin.Try to push your cin downside at te same time resist with your hands. Your head must be correct position and be careful
8-Put your hands to the front side of your thigh.Push it down side.You will feel shoulder arm and stomach muscles are stretced.
9-engage your fingers and put front of your head while your head in a vertical postion.
Try to push your head forward and resist with your hands.
10-engage your fingers and put back of your head while your head in a vertical position.Try to push your head backward and resist with your hands.
11-Put your right hand to right side of your head while your head in a vertical position.Try to push your head right side and resist with your hand.
12 - Put your left hand to left side of your head while your head in a vertical position.Try to push your head left side and resist with your hand.
13- Raise your arms to chest level and engage your hands.Pull your hands opposite directions.
14- Raise your arms to chest level and engage your hands as shown on picture.Try to push one of your hand while other one resisting it. Dont move your arms.
15- engage your hands and fingers then move your arms at clock direction and opposite direction.
16- Raise your arms on shoulder level the angle on your elbow will be 90 degree. move your arms backward without changing your arms level. Release it after your backbones come closer.
17- Engage your fingers as shown on the picture, try to reach forward with palmof your hands.
18- Move your arms to front and raise up your hand wrist.then release.
19- Move your arms to front and move down your hand wrist then release.
20- Bend your fingers then open it.
21-Move your hands forward. bend one of your hand down side and put your other hand on it and try to stretch your hand with your upper hand.
22 - Move your hand forward. bend one of your hand upside and try to apply force with your oyher hand.Strecth your hand which bended upside.
23- Lift your leg and make straight your knee then release.
24- Place your hand as it comes back bone to other shoulder to the your back. Grap your elbow with your other hand and push it down side.
25- Engage your hands at the back of your neck. put your one leg top of the other as shown in the picture.Strecth your up side of te body by moving back from chair.At the same time back bones come closer.then put your leg on the top side to the ground.
26-Release your arms, pull your shoulders to your ears.then release
27- Hold sides of the chair, Lift your body by the help of your arms with straigting your elbow.
28 - While sittingon a chair. Put your one arm back of te chair and put your other arms cross knee. Strectch your body to one side. Do the same thing for other side.
While Standing:
29 - Put your back to the wall. Bend your knee and hip at the end of the bending you squat down. Then stand up again
30 - Keep your arms back of your body. While bending your head one side, use your hand on that side and pull your other hand to the same direction.
31 - Stand against the table.While transferring your body weight to the arms bend your elbows and keep close your chest to the table. then straight your elbows and come back to the beginning position.
32 - Support your self from edges of the table.Put your one leg forward and other backward. Strectch your back side leg while trasferring your body weight to the front side leg.Dont raise your back side leg .
33- Put your hands to yur bellyhole as shown on the picture. Stretch your body back side then come back to beginning position.
34- Touch your left knee with your right hand while pulling your left knee upside, do the same thing with right knee left hand.
