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Exercises and Stretches

Neck Isometric Exercise

Posted by Judith Winer on

    Technique   • Assume the correct postural position and gently raise the back of your head Place your hand on your right cheek Without moving your head, turn your eyes to the right and gently push your head into your hands as if to look over your shoulder While performing this exercise no actual movement occurs. Do the exercises smoothly and gently and try using only 10-20% of your maximal effort.   How Often?   Hold for 5 seconds and repeat 10 times on each side, twice daily         EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM...

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Ulnar Nerve - Butterfly

Posted by Judith Winer on

    Technique • Place your hands on the side of your head • Elbows facing forward • Push your elbows backward - towards the wall (or bed if you do this laying down) • Go as far as you can - get a nice, easy stretch (may get a few tingles...which is OK) • Return elbows forward again. Do not hold   How Often?  30 times daily                     EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Towel Stretch

Posted by Judith Winer on

  Technique:   This exercise is important as it helps to keep the scapula supple. • Place a towel behind your back • Hold it diagonally with one arm at the top behind your shoulder and the other arm grabbing the bottom at your waist • Flex the elbow down and pull with the bottom arm • Do not hold the stretch - moving up and down is key, giving it a nice stretch   How Often?   Repeat 10 times on each side, twice daily               EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly  ...

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Lumbar Spine Mobilizations

Posted by Judith Winer on

Technique:   Lay down on all fours Place one hand behind the back While the opposite hand remains on the floor Rotate the upper body (side that the arm is behind the back) with the elbow pointing to the sky as far as possible Return to start position How often?   Repeat 5-10 times on each side, twice daily                 EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Chin Tucks

Posted by Judith Winer on

Technique   Sit up straight in a chair Sit to the front, not against the back of the chair Sitting up will help you to strengthen the muscles you need for good posture Think of lifting the crown of your head to the ceiling Be careful not to tip the head back. Your chin should be parallel to the floor Without tipping the head in any direction, pull your chin and head straight back. You will feel a stretch in the back of your neck Relax the chin back forward to a neutral position   How Often?   Repeat for...

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