| Main exercise (30min) |
(Active stretching) Pulling your head back from a sitting position The action of bending the head back from a sitting position Pull your chin inward from the supine position The action of bending the head back in the supine position The act of bending the head sideways Turning head around Flexion onés head from a sitting position |
7(sec)*5(Rep) * 1set (5min) |
| (Passive stretching) Upper trapezius Suboccipital Sternocleidomastoid |
30(s) + 10(Rest)*3(Rep) * 1set (10min) |
| Isometric neck flexion Isometric neck extension Isometric neck lateral flexion Isometric shoulder flexion Isometric shoulder extension Isometric shoulder abduction Isometric shoulder lateral rotation |
10(s) + 10(Rest)*6 (Rep) * 1set (15min) |
