How to exercise & How to exercise & stretch your neckstretch your neck

PPamela El Murramela El Murr

You’re You’re having having

neck pain!neck pain!

Want to get rive of it!!Want to get rive of it!!

Come on Come on 3 minutes tops.. 3 minutes tops..

And you‘ll feel And you‘ll feel

as bran asas bran as

NewNew!!!!

So are you readySo are you ready

Go!Go!

Go!Go!

Go!Go!

Summary:Summary:

1.1. a) Bend your neck to the righta) Bend your neck to the right (8 Repetitions)(8 Repetitions) b) hold your head by your right hand to b) hold your head by your right hand to

the right (30 seconds) the right (30 seconds)2.2. a) Bend your neck to the lefta) Bend your neck to the left (8 Repetitions)(8 Repetitions) b) hold your head by your left hand to b) hold your head by your left hand to

the left (30 seconds) the left (30 seconds)3.3. a) bend your neck to the front, then to the back a) bend your neck to the front, then to the back

(8 repetitions) (8 repetitions)b) hold your head by both hands and pull it towards the floorb) hold your head by both hands and pull it towards the floorc) your hands on your waist, lean your head to the back, than c) your hands on your waist, lean your head to the back, than make a half turn to the right and then a half turn to the left make a half turn to the right and then a half turn to the left (12 repetitions) (12 repetitions)

d) make one big circle by your head to the rightd) make one big circle by your head to the right e) make one big circle to the lefte) make one big circle to the left

1.a)1.a) Bend your neck to the right (8 Repetitions) Bend your neck to the right (8 Repetitions) 1 21 2

The red line is the spot that we're working on, any pain is normal The red line is the spot that we're working on, any pain is normal here!here!

1. b)1. b) hold your head by your right hand to hold your head by your right hand to the right (30 seconds) the right (30 seconds)

The red line is the spot The red line is the spot that we're working on, that we're working on, any pain is normal here!any pain is normal here!

2.a)2.a) Bend your neck to the left (8 Repetitions) Bend your neck to the left (8 Repetitions) 1 21 2

The red line is the spot that we're working on, any pain is normal The red line is the spot that we're working on, any pain is normal here!here!

2. b)2. b) hold your head by your left hand to hold your head by your left hand to the left (30 seconds) the left (30 seconds)

The red line is the spot The red line is the spot that we're working on, that we're working on, any pain is normal here!any pain is normal here!

3.a) bend your neck to the front, then to the back 3.a) bend your neck to the front, then to the back (8 repetitions) (8 repetitions) 1 2 1 2

The red line is the spot that we're working on, any pain is normal here!The red line is the spot that we're working on, any pain is normal here!

1.b)1.b) Hold your head by both hands and pull it Hold your head by both hands and pull it towards the floor (30 seconds) towards the floor (30 seconds)

The red line is the spot The red line is the spot that we're working on, that we're working on, any pain is normal here!any pain is normal here!

3.c) your hands on your waist, lean your head to 3.c) your hands on your waist, lean your head to the back, than make a half turn to the right the back, than make a half turn to the right and then a half turn to the left (12 repetitions)and then a half turn to the left (12 repetitions)

The red line is the spot that we're The red line is the spot that we're working on, any pain is normal here!working on, any pain is normal here!

3.d)3.d) make one big circle by your head to the right make one big circle by your head to the right

If you’re hearing any cracking If you’re hearing any cracking than your getting rid of the than your getting rid of the stress in your neckstress in your neck

3.e)3.e) make one big circle by your head to the left make one big circle by your head to the left

If you’re hearing any cracking If you’re hearing any cracking than your getting rid of the than your getting rid of the stress in your neckstress in your neck

Well done!!Well done!!

Do you want Do you want to do it again!!to do it again!!