CEVICAL-DORSAL EXERCISES

Cases studies Aims of the exercises Rules for performance of exercises Abdominal exercises Dorsal-lumbar exercises Cervical-dorsal exercises Angled bending of arms in a tanding and and leaning position Neck extension against resistance Neck bending against resistance Inclination of neck against resistance Shoulder raising Shoulder rolls  Neck flexion with pulley  Neck extension with pulley  Neck bending with pulley Neck flexion-lying down Neck extensions from lying face down Neck bending lying on your side Exercises for glutei and quadriceps Dorsal-lumbar stretches Cervical-dorsal stretches Ischio-tibial stretches

Shoulder raising

Start from a standing position, with your arms hanging straight by your side, holding a weight or strap in each hand.

The weight should be identical in each hand and should allow you to perform 4 series of 12 repetitions. Be careful with the weight you use; while your muscles may be able to do the exercise, you could be stiff afterwards, and stiffness in the muscles used in this exercise could cause more intense and lasting pain than in other areas. Therefore, and though you may think you can handle more weight, begin with low weights (for example, 0,5 or 1 kg. in each hand) and increase gradually over time as your muscle strength and resistance improve.

From the starting position, raise your shoulders very slowly. As you raise your shoulders, be sure to keep your head still (there is a tendency to lean forward) and keep your elbows loose (that is, you should raise the weight with your shoulders and not flex your arms). The movement should be perfectly vertical (do not raise your shoulders forward of backward or make a circular motion when raising them) and symmetrical (raise both shoulders at the same time).

Hold the position with your shoulders at their highest, and then slowly lower back to the starting position. Repeat until the series is completed.