Hesperian Health Guides
Range-of-motion exercises—neck and trunk
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We show these as active exercises. Usually they should be done by the person himself. If any help is given it should be very gentle, with no force, especially when exercising a stiff neck.
|Turn head to left and to right,||side to side,||up and down,||and back and forward.|
|Bend back.||Bend forward.||Bend sideways.||Twist.|
|UPPER BACK (shoulder blades):|
|Bringing shoulders forward, pulls the shoulder blades wide apart.||Pulling shoulders back, pushes the shoulder blades close together.||Pull shoulders up toward ears. Push shoulders down.|
|Breathe in deeply||Breathe out deeply. See how long you can whistle or blow.|
(Blow a whistle or blow up a balloon.)
|Pull jaw back,||and push forward.||Open mouth wide.||Move jaw to one side,||and then to the other side.|