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Exercises The exercises overleaf should be started gently and increased gradually, and you should not try to push hard to get rid of pain. These are good stretches for you neck and will help you keep your neck flexible and mobile. 0000000976 00000 n

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These exercises may cause a pull, but should not cause pain. Creo Normalizer JTP stream 2. 3. %PDF-1.6 %���� ��r�����u�� c6rhhq����/�2j��Y|"σQ�-�C�j��������/�- �=� ��(�/G���֑NDv4�mGq�n�x,� �����.Ss�kC�3�{D؉�g�"�NF8�GX�^������ݫY�iQnL��KX�>��t=)U�K���H�nSu��ij�kj�j� 2012-09-18T10:28:06+01:00 Relax and repeat. <> 0000006172 00000 n

Shrug your shoulders, bringing them up towards your ears. 0 0000001222 00000 n <>>> ,z��� ����8������>*�F����%���ғM��x��2&� [�����"�Y�]�s�Y�j�#�ڪ������c,�w��>��9(������f�%��� -��As��}��U�6�a�K(=x�Yv��mmF�m�)@;����#�2��ˎņ�6�6��V ���F"Є}@r 15-16). 60 0 obj<> endobj *T�ke �m�JB�yt{�@����[���1�����0='l�7�u�۪_c8�;Y�5����k�T]��ί��݅R���t4�����G���4NE�\�{�3�W�>������cVP�߷�Zb$�]���9 ]h-�V�Y~,��p���J�mh���C�oh�uAG�ަ?tp. Neck exercises www.oxfordhealth.nhs.uk | Oxford Health NHS Foundation Trust 3 chin until you feel the stretch on your upper neck. Isometric Extension 2 Sitting. seconds. 13-14). h��X�n���~��1�d� 0000001635 00000 n 0000002031 00000 n Stretching exercises can help to relax the neck muscles and restore range of motion (fig. with your neck muscles to keep your head in the upright position. C��B��| Posture! 2. endstream endobj 3325 0 obj <>stream X������Q IX��D�01)0������01�60c�����A���.o��70�e�)�\��s�a>���U��-��\37i& �v׼ P�33p� %%EOF

2 0 obj • Stay active. 7. How to do the exercises Lower neck and upper back stretch 1. Hold for 30 seconds Repeat 3 times. Here are some examples of good and bad sitting and lying postures. Chin tucks Sit or stand with good posture and tuck your chin in but don’t look down. ]�H���M���c+�i�Ufaݍ�� -�d�w���N�"#�����]�H��Q�� �B��ݵ�J��K+�x��;,Nj%#��[���������9�%�I��K����=�. It’s important to carry on exercising, even when the pain goes, as this can reduce the chances uuid:e488bd9c-62a7-4552-b5c3-8b7a6ef79ab5


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