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• Neck
• Shoulder
• Wrist
• Upper Back
• Lower Back
• Knees

Here are basic stretches and exercises that can be used by almost everyone in pain, though you should always consult your doctor before beginning an exercise plan. Take 10-15 minutes a day and go through the entire routine for maximum relief. If you like, you can focus on the parts of the body that affect you the most. Of course, you will also need to perform some kind of cardiovascular exercise several times a week.

The exercises are intended only as suggestions. Be sure to talk to your doctor before starting any new exercise or stretching program to make sure there are no restrictions in the type of exercise you should do. If you have any back, neck, bone, or joint problems consult your doctor before beginning a stretching program.

 

For each of the neck exercises, you should be seated comfortably with your shoulders, neck, and jaw as relaxed as possible.

1. Reach your right arm over your head so that your palm is on top of your skull, your fingers resting just above the left ear. Allow the weight of your arm, along with light fingertip pressure, to gently bend the head toward your right shoulder (fig.1). Do not strain. Check to make sure your shoulders are still relaxed. You should be looking forward. Hold the pose for 30 seconds. Move your fingers toward the back left corner of your skull, this time allowing your head to bend forward and to the right, about 45 degrees in front of your shoulder (fig.2). Hold for 30 seconds. Now place your fingers at the back of your skull and gently pull your head straight forward, toward your chest (fig.3). Hold for 30 seconds. Switch hands and repeat the stretches in reverse order: Pull forward, then 45 degrees in front of your left shoulder, and finally directly over your left shoulder. Do not push your head backward.

Click the photos below to see larger images

fig.1

fig.2

fig.3

2. Do an isometric push against your hand to strengthen the neck. Hold your left palm against the left side of your head (fig.4). Push your left hand against your head while also pushing your head toward your left hand at about half strength. Hold for 30 seconds. Repeat with your right hand on the right side of the head. Do the same exercise, using either hand, with the back of the head (fig.5) and the forehead (fig.6).

Click the photos below to see larger images

fig.4

fig.5

fig.6

3. Do a chin tuck. Keeping your chin parallel to the ground, bring your head straight back until you feel a pull at the top of the back of the neck where it connects to the base of the skull (fig.7). Hold for 10 seconds. Repeat this exercise 10 times and perform it twice a day.

fig.7 Click to see larger image.

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