Contents
1- Isometric Exercises
(Performed while sitting or standing upright)
A) Resistance to flexion:
Place hands on forehead, head is pushed forward while hands are blocked, count to 10 and release. Repeat 3 times.
B) Resistance to extension:
Place hands behind head (not on nape of neck) and head is pushed back while hands are blocked. Count to 10 and release. Repeat 3 times.
C) Resistance to side bending:
Right hand is placed on right side of face and head is pushed to right while right hand is blocked, count to 10 and release. Repeat 3 times. Same movement is repeated with left hand towards left.
D) Resistance to rotation:
Right hand is placed on right back of head, left hand is placed on left temple. The head is forced to turn to the right against the resistance of the hand, as if trying to look over the right shoulder. In this case, count to 10. The movement is repeated in the opposite direction, changing hands.
2- Isotonic Exercises
A) Slowly turn your head to the right and hold for three seconds. Turn your head forward. Rest. Do the same movement in the opposite direction. Rest. Repeat all 5 times.
B) Without overexertion, try to bend your head forward until your chin touches your chest. Rest. Slowly bend your head back. Rest. Repeat all 5 times.
C) Slowly try to bend your head to the right until your ear touches your shoulder. Rest. Straighten it slowly. Repeat in the opposite direction. Rest. Repeat all 5 times.
D) Turn your head clockwise (up, left, down, right) to make as wide and complete a circle as possible. Do the same movement counterclockwise. Rest. Repeat all 3 times.
Shoulder Exercises
1- Caudmann Exercises:
A) Pendulum exercise: Hold onto a table with one hand by bending your knees and waist slightly forward, and let your other hand hang freely. Swing your free arm, keeping your elbow straight, (a) forward and backward, (b) right and left, and (c) in circles for one minute.
B) Climbing exercise: Face the wall, with your elbow stretched, walk your fingers on the wall without bending your body. Repeat the same movement facing the wall. Do the same with the other arm.
C) Shoulder elevation: With your arms hanging down and upright, lift your shoulders up and inhale deeply, exhale as you lower them. Repeat the same movement with one-kg weights in your hands.
D) With your arms free, turn your shoulders from front to back and from back to front.
How to Take Care of Your Neck and Shoulders
When sitting:
Keep your chin tucked (not up) and your neck pulled back. Use a firm chair with armrests. Don’t relax; keep your entire spine straight, resting on the back of the chair. Using the chair arms as support for your arms will help prevent unnecessary strain on your neck due to leaning forward.
Standing:
Keep your chin tucked (not up) and your neck pulled back. Also, try to keep your back straight. Don’t lean forward without bending your knees; this will make it easier for you to keep your neck and shoulders pulled back and upright.
When sleeping:
Do not lie on your stomach. It is better to sleep on your side. Provide a normal posture for your head and neck with the help of your pillow, (as in the picture) and keep your arms down. If you want to lie on your back, place your pillow under your head and neck. The pillow should support your head and neck in a neutral position. Avoid tense neck. It is recommended to put a board under the bed or use a hard orthopedic mattress. Instead of trying to fit a soft pillow under your neck, you can also use a normal pillow.
While resting:
Do not lie down on a sofa to watch television.
Use a hard sofa or chair. Do not use a soft feather pillow to support your head while reading.
When driving:
Sit high in the car. Your seat (preferably hard) should be neither too low nor too far back so that you do not have to strain and lean over the steering wheel to look over it. A polyurethane pillow can be useful for support; the pillow should be 1-2 cm thick, wide enough for your back and level with your shoulders.
When lifting or reaching for something:
Bend your knees and use your leg muscles to lift. Avoid sudden movements. Keep the weight close to your body and do not try to lift anything above waist level. If you have to reach for a shelf higher than your head, get on a chair. Avoid lying down or looking up for long periods.
While working:
Do not overwork. If you work at a desk all day; get up and walk around when you have the chance. During breaks between work
2- Shoulder Rom Exercises
A) Stand upright and take a long stick in your hand. (a) Slowly raise and lower your hands, keeping your elbows tense, (b) Repeat the same movement backwards, holding the stick behind your hips. Make sure to keep your elbows straight in both movements.
B) Turn sideways to the wall. Extend your hand so that your palm touches the wall and slide your hand upward without bending your elbow. Stretch your body at the last point where your palm touches the wall.
C) While lying on your back, open your arms to the side without lifting your elbows off the floor, and lift your hands into the air. Make sure your elbows form a 90-degree angle. In this position, touch your hands to the floor (first the palms, then the backs of the hands) without lifting your elbows off the floor and without changing the angle.
3- Stretching the Pectoral and Intercostal Muscles
A) Lie on your back on the floor, clasp your hands behind your neck. Push your elbows up without lifting them off the floor. Count to 10, relax. You can do this move by placing a pillow behind your back.
B) Sit upright on a chair with your hands at a right angle. Clasp your hands behind your neck and stretch backwards. Count to 10, relax in this position.
A) Stand in a corner facing a wall. Raise your arms up and place them on the wall and stretch towards the wall without lifting your heels off the floor.
B) Stand in a doorway, raise your arms up and place your hands on the threshold and stretch forward as much as you can without lifting your heels off the floor.
4- Stretching Your Shoulder and Back Muscles
A) Lie face down with your arms touching your hips. Try to lift your shoulders without changing this position.
B) Stretch your arms forward while lying face down. Try to lift your arms up into the air without lifting your chest and head off the ground.
A) Place your hands next to your head while lying face down. Try to lift your hands into the air with your elbows and shoulders without lifting your head and chest off the ground.
B) Clasp your hands together on your hips while lying face down and try to lift your elbows into the air without bending them.
5- Stretching - Relaxation Exercises
A) Sit upright, bring your hands together at chest level with your arms parallel to the floor and press them together, hold for a count of 10, then release your arms for 5 seconds. Repeat the movement at chin level and forehead level.
B) Try to separate your hands by staying in the same positions
