Baltimore Chiropractor Describes Intermediate Neck Exercise

Here is a simple exercise that you can do at home with no exercise equipment. It works the longus capitis, longus colli, SCM (sternocleidomastoid) muscles. The purpose of this exercise is to increase neck strength and muscular endurance. The benefits are improved stability, functional strength and injury prevention.

Begin by lying on the back with the head extended off the table, maintaining a chin tuck position. Slowly extend the head back towards the floor and then raise the head, returning to the initial neutral starting position and repeat as instructed. Move slowly through the range of motion. Slowly return to start position. Repeat for prescribed repetitions and sets.

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Qualified Chiropractor in Baltimore Explains Knee Exercises for Beginners

Here is a simple exercise that you can do at home with no equipment. It works the biceps femoris, semimembranosus, semitendinosus muscles. The purpose of this exercise is to increase knee strength and muscular endurance. By doing this exercise you can have the benefits of improved stability, functional strength and injury prevention.

Begin lying on floor facing up. Bend knees so feet are firmly on floor. Extend arms upward toward ceiling. Activate core muscles. Lift hips off floor to attain a bridge position with knees, hips and shoulders in alignment. Slowly return to start position. Repeat for prescribed repetitions and sets. Initially, you may develop some cramping in the back of your thigh. A simple hamstring stretch before and after may prevent this from occurring. Slowly return to start position. Repeat for prescribed repetitions and sets.

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