Back and Neck Exercises For Home Video

Want to try physiotherapy for yourself? In this video, we’ll watch as a physiotherapist helps a patient to perform exercises to strengthen and stretch the lower, middle and upper back. You can do these exercises at home.
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Paul Stillman: In this video we will watch as a physiotherapist, helps a patient to perform exercises to strengthen and stretch the lower, middle and upper back. Tim Allardyc: The first exercise is gentle mobility exercise: but I would like to do, is to raise your knees up, with your feet flat on the floor or bed, and keeping your knees to get rush and you just to drop to knees to one side, and then to the other side. You should do to slowly and within your comfort range, if you get knee pain stop the exercise and consult your professional. I want you to drop your knees between 5-10 times to each side, given as comfortable range of movements, and I want to do that at least twice a day. So, what I like to do is to put your arms around your shoulders first of all, keep in your elbows together and close to the chest and then just might you to twist of your left and right shoulder, progressing in to a figure of right movement, so just imagine you are draw in a figure of it, with your elbows in your chest. And more that chances gets every possible movement, through do spine. Do this exercise for 30 seconds in both directions and you can do this twice a day. My third exercise is next an exercise for stretching those tight neck muscles. What I like to do is just simply bend the head towards to shoulder, keeping your shoulders relaxed. You can used the hands just to guard the hand and move the neck in to a side flexed position. Your feel of stretch caused side of your neck muscles, and you should hold this stretch for 15 seconds, and then just simply tuck the chin down, so your first of all you put a stretch for inside of a neck. And you feel the stretch. Just to -- side; tuck the chin down and your feel to stretch to just to back of the neck as well. You do each side stretches for 15 seconds, and you can do both sides, you can do that twice a day. Paul Stillman: These exercises are once that you should be able to perform easily either home or perhaps choosing at your desk of work. They should be comfortable and all was in the range they causes obsoletely no pain. Then you take few minutes every day and by doing them it could make you feel long better, thanks for watching.

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