AOK NeckTek 매뉴얼 - 페이지 4
{카테고리_이름} AOK NeckTek에 대한 매뉴얼을 온라인으로 검색하거나 PDF를 다운로드하세요. AOK NeckTek 8 페이지. To strengthen, stabilise and improve posture
페이지 인쇄4
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.
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