My Spine Explained
Exercise 11 Use the same starting position as in exercise 4 . Turn your head 15 º towards your right shoulder . Apply slight pressure with your head into your hands as shown in exercise 4 , but no movement must take place . Hold the contraction for six seconds . Now continue to turn your head gradually towards your right shoulder and repeat the contraction at different angles . Repeat towards your left side .
Exercise 12 Do exactly the same as in exercise 6 . Now bend your elbows 90 º and hold them at your sides . Hold the elastic band at both ends with your hands , thumbs facing upwards . Stretch the band slowing while your elbows stay at your sides . Only a small movement must take place . Maintain the correct posture as described in exercise 6 throughout . Repeat 15 times .
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