Retraction Rotation Supine https://youtu.be/pr7O_3E-vQ8 Lie on your back and tuck your chin in by sliding your head upward. Slightly raise and turn your head toward the left while keeping your chin tucked in. Do 2 series of 10 repetitions on each side daily. Isometric Extension Strengthening with Rubber Band (Sitting) https://youtu.be/HHBleDO0lhU In a sitting [...]
Neck Motor Control https://youtu.be/gIoBiQ52xSw Lie on your back with your knees bent without a pillow under your head and neck. If this is not comfortable, place a small, folded towel under your head for support. Start by looking up at a point on the ceiling, then, with your eyes, look at a spot on the [...]
Neck Rotation Sitting https://youtu.be/TWE4jZXtFcY In a sitting posture, chin tucked in, turn your head to the left and then to the right, ensuring that your neck doesn’t move forward. Completing this movement should take 2-3 seconds. Repeat 10 times. Neck Extension Sitting https://youtu.be/dMvZaKmEyHk In a sitting posture, chin tucked in, slightly move your head [...]
Introduction to Yoga https://youtu.be/nMUIcYaq-S0 Downward Dog https://youtu.be/yyGJd2rgE7U Warrior 2 https://youtu.be/hAY_NXOxzkk Cobra https://youtu.be/qp1jcVFbXuE Pyramid Pose https://youtu.be/MH9LNAYWmeE Savasana https://youtu.be/Ri-pZsEsNRU
https://youtu.be/dlbDHMX0P9A Quadriceps Stretch Stand close to a wall and place your right hand on the wall for support. Standing straight, grasp the top of your left foot with your left hand. Pull your heel towards your buttock and hold for 15-30 seconds. https://youtu.be/Xb5gHdYtHnk Figure 4 Stretch Seated: Place your left ankle onto your right [...]
https://youtu.be/kiVFaQAyZAE Side Plank Lie on your side with your knees bent, elbow beneath your shoulder. Rest your top arm on your side, or place your hand on your hip. Brace your abdominals and lift your hips up so that your body forms a straight line from head to knee. Hold for at least 10 seconds, [...]
https://youtu.be/a6WIfNRtTYM Multifidi Activation Place your fingers on the muscles on either side of your spine, then try to contract or ‘swell’ the muscles under your fingertips. Gradually work up each level of the spine, holding each contraction for exactly 5 seconds. https://youtu.be/Ielt7Mj-F_I Transverse Abdominis Activation Lie on your back, knees bent, feet flat on [...]
https://youtu.be/u-fC7RD_ql4 Child's Pose / Prayer Stretch Kneel on all-fours, hands beneath your shoulders, knees beneath your hips. Leave your hands where they are and pull your pelvis down onto your heels. Feel the stretch in your spine as you reach away with your fingertips. Hold for 20-30 seconds. https://youtu.be/GFBuCooCD6Y Cat Stretch Kneel on all-fours, [...]