Regular effective exercise can help you to maintain bone strength, prevent spinal pain syndromes.
Talk to your doctor about how exercise can fit into your treatment plan.
**Warning: If you have any increase in pain, dizziness, trouble breathing, or begin to feel sick with exercises, stop and contact your doctor.
| Shoulder Exercise - Upper Trap Stretch
1) Sit upright in a chair and place one hand on your head, and the other behind your back.
2) Gently pull your head to the side while looking forward for 10 seconds.
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Hand Exercise - Wrist Stretch
1) Grasp the hand of the wrist you are stretching with the palm facing outward.
Extend your elbow while pulling your wrist and fingers upward with the opposite hand.
Hold 10 seconds and relax.
2) Grasp the hand of the wrist you are stretching with the palm facing inward.
Extend your elbow while pulling your wrist and fingers downward with the opposite hand.
Hold 10 seconds and relax.
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Back Exercise - Rotate and Clasp
Sit upright in a chair.
Rotate slowly your upper body and clasp the chairback with both hands.
Hold onto each side for 3 to 5 seconds and relax.
Repeat 10 times.
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Neck Exercise - Cervical Retractions
Sit upright in a chair and place one finger on your chin.
Look forward and gently pull your head backward while keeping your chin tucked for 10 seconds.
You should feel a stretch in the base of your neck.
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More exercise: www.nymg.com.hk
