Dr Adriaan Liebenberg My Spine Explained | Page 97

My Spine Explained
Exercise 9
Use the same starting position as in exercise 2. Bend your head 15º backwards.
Apply slight pressure with your head into your hands as described in exercise
2, but no movement must take place. Hold the contraction for six seconds.
Now bend your head gradually further backwards and repeat the contraction
at different angles.
Exercise 10
The same starting position as in exercise 3. Tilt your head 15º sideways to the
right. Apply slight pressure with your head into your hands as shown in exer-
cise 3, but no movement must take place. Hold the contraction for six seconds.
Now tilt your head gradually further sideways and repeat the contraction at
different angles. Repeat towards your left side.
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