Hot Water Therapy Stretch Exercise : Head to the Side
This hot water therapy stretching is meant to treat neck, trapezius and upper back in hot shower.
- Stand in a relaxed posture like your head is hanging from a string.
- Reach over your head with your right hand and place the right hand fingers on, under, or just above the left ear. The right elbow should be pointing directly to your right. Keep the right arm as light as possible.
- Let the fingers of the left hand walk down the side of your left leg while you gently pull your head to the right with right fingers.
- As soon as the tightness is felt on the left side of your neck, hold the position for 30 seconds. Keep breathing deeply and relax into the stretch.
- Return your head slowly to the upright position, and relax for a moment with arms at your side.
- Reach over your head with your left hand and place the left hand fingers on, under, or just above the right ear. The left elbow should be pointing directly to your left. Keep the left arm as light as possible.
- Let the fingers of the right hand walk down the side of your right leg while you gently pull your head to the left with left fingers.
- As soon as the tightness is felt on the right side of your neck, hold the position for 30 seconds. Keep breathing deeply and relax into the stretch.
|
|
|
|
If you found this post informative, why not sign up to receive new posts ?
It's simple, and free, and you can even opt to receive by email:
Subscribe in a reader
Subscribe to Good Health Tips by Email
Categories: backache, Exercise, health, hot, Hot water therapy, Relief, Stretch Tags: Action, Chronic tension, Exercises, Head to the Side, hot, Hot water, Hot water therapy, Injury, Muscle, Muscles, Nerves, pain, reflex, Splinting Reflex Action, Stretch, Stretching, Therapy, Treatment, water
Hot water Therapy Exercise: Pelvic Tilt Backward and Forward
The Pelvic Tilt hot water therapy exercise is meant to treat lower back. This exercise can be done in hot shower as well as hot water tub.
Pelvic Backward Tilt
- Stand with your knees slightly bent and hands at your sides.
- Flatten the curve of your lower back by sucking your stomach in, pressing your belly back down your spine and lifting your pubis up. This is the pelvic backward tilt.
- Hold for six seconds.
- If this exercise is to be done in hot water tub, begin by lying on your back, knees up and feet flat on tub floor. Rest your head against the back of the tub.
- Suck in your stomach so that lower back flattens. Hold for six seconds. This is the pelvic backward tilt.
Pelvic Forward Tilt
- When you are done with backward tilt, from the same posture, relax your stomach and move your buttocks back, curving the small of your back. Knees are still bent. This is forward tilt.
- Hold for six seconds and repeat it for five more times.
- If this exercise is to be done in hot water tub, let your stomach out and arch your back so that your buttocks against the floor. Your lower back is slightly curved.
- Hold for six seconds and repeat it for five more times.