autostretching0142

AUTOSTRETCHING FOR MUSCLES OF THE BACK AND JAW

Notę: Exercises that can be clone on left or right side of the body are always shown on the right.When you want to do them on the left side, swap "left" and "right" in all descriptions and pictures.

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Body    Exercise Your difficulty is...    Page

part    No.

The Neck    1 Bending your head and neck forward.    148-149

2    Bending    forward between head and first vertebra.    150-151

3    Bending    forward between first and second vertebrae.    152-153

4    Bending    forward between second and third vertebrae.    154-155

5    Bending your head and neck forward while tuming and bending them

sideways to the right.    156-157

6    Bending forward, turning and bending to the right between second and

third vertebrae.    158-159

7    Bending your head and neck forward while turning them to the right and

bending them sideways to the left.    160-161

8    Bending    your head and neck backward.    162-163

9    Bending    backward between head and first vertebra.    164-165

10    Bending    backward between first and second vertebrae.    166-167

11    Bending    your middle and lower neck backward.    168-169

12    Bending    your head and upper neck backward.    170-171

13    Bending your head and neck backward while tuming and bending them

sideways to the right.    172-173

14    Bending backward, turning and bending to the right between second and

third vertebrae.    174-175

15    Bending your head and neck backward while tuming them to the right

and bending them to the left.    176-177

16    Bending backward, turning right and bending to the left between second

and third vertebrae.    178-179

17    Bending backward, turning right and bending to the left between head

and first vertebra.    180-181

18    Bending backward, turning right and bending to the left between first

and second vertebrae.    182-183

19    Turning your head and neck to the right while bending them backward

and to the left.    184-185

20    Tuming your neck to the right, while bending it backward and to

the left.    186-187

21    Bending your neck forward and to the left while turning it to the left. 188-189

The Jaw    1    Moving your jaw to the left.    190-191

2    Opening your mouth, because your jaw is stuck on the right side, or

because your lower jaw moves to the right when you open your mouth. 192-193

3    Opening your mouth slightly without lower jaw moving to the right.    194-195

4    Opening your mouth wide without lower jaw moving to the right.    196-197

5    Pulling in lower jaw with mouth closed.    198-199

6    Pulling in lower jaw on the right side, with mouth slightly open.    200-201

The Upper Back 1 Bending forward above the waist.    202-203

2 Bending forward at shoulder level.

A: Lying face down.    204—205

B: Sitting.    206-207

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