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Neck Exercises:

Tilt From Front To Back

1.Tilt your head slowly back, far enough so you can look up.
2.Hold posture for a moment.
3.Return slowly to front position.
(Do 5-10 repetitions of this exercise 3 times a day)

Tilt From Side To Side

1.Keep your head straight as you slowly tilt it over to the side.
2.Don't go so far that you touch your ear with your shoulder.
3.Hold posture for a moment.
4.Return your head to center position.
5.Move your head to your opposite shoulder.
(Do 5-10 repetitions of this exercise three times a day)

Rotate Head From Side To Side

1.Slowly turn your head as far as you can.
2.Hold posture for a moment.
3.Return your head to the center.
4.Move your head in the opposite direction.
(Do 5-10 repetitions of this exercise 3 times a day)

Back Exercises:

Pelvic Tilt

1.Lie as shown with knees bent flat on the floor.
2.Slowly tighten your stomach and buttocks as you press your lower back onto the floor.
3.Hold for 10 seconds then release.
(Repeat the sequence 5-10 times)

Bent-Knee Sit-Ups

1.Lie with knees bent and feet and lower back on the floor.
2.Place your arms as shown and slowly raise your shoulders, using your stomach muscles. (Do no stretch with your neck or arms.)
3.Hold for 10 seconds.
4.Relax.
(Repeat 5-10 times)