AOK NeckTek Handbuch - Seite 4

Blättern Sie online oder laden Sie pdf Handbuch für Medizinische Ausrüstung AOK NeckTek herunter. AOK NeckTek 8 Seiten. To strengthen, stabilise and improve posture

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Beginner Exercises

1.Isometrics:

Start in the afore mentioned position with your

knees bent and head resting in the centre of the

resistance band. Tuck your chin in slightly and

gently push the back of your head towards the

floor. Let the muscles at the back of your neck do

the work.

Hold for 6 to 10 seconds breathing slowly, then

relax for 6 to 10 seconds and repeat. Keep the

muscles at the front of your neck relaxed during

the exercise.

2.Eyes with Neck:

Tuck your chin in slightly and gently push the back

of your head towards the floor. Holding your head

still, move your eyes to the right for 3 to 10

seconds then to the left for 3 to 10 seconds. Start with 3 second holds and increase over

time as you get stronger.

3.Eye Quadrants:

As you advance you can you can include quadrants to your eye exercises. With your

head pushed towards the floor, move your gaze to the top right corner of your eye

sockets, hold 3 to 10 seconds, then move them to the top left corner of the eye sockets.

Again start with 3 second holds and increase to 10 seconds as your strength improves.

Intermediate Exercises

1.Neck Stability with Movement:

Tuck your chin in slightly and gently push the back of your head towards the floor. Turn

your eyes to the right, then slowly turn your head to the right as far as you are

comfortable, then slowly return to the centre. Now turn your eyes left and slowly turn your

head to the left, then slowly return to the centre.

2.Fixed Point Gaze with Stability:

Tuck your chin in as far as you are comfortable and gently push the back of your head

towards the floor. Focus your eyes on a fixed point directly above you.

Maintain your focus on the fixed point and your head's distance from the floor, whilst

turning your head slowly to the right, and slowly back to the centre. Repeat the exercise

with your eyes fixed turning your head slowly to the left.