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Neck Exercises

To prevent spondylosis and relieve muscle spasm, neck strain

1. Stretches

2. Strengthening

Shoulder Exercises

To prevent and treat frozen shoulder and rotator cuff injury

1. Pendulum

2. Cross Arm Stretch

3. Towel Stretch

4. Finger Walk

5. Armpit Stretch

6. Stick Internal Rotation

7. Stick External Rotation

8. Sleeper Stretch

9. Doorway Stretch

Low Back Exercises

For low back pain, disc problem and lumbar strengthening

1. Bridges

2. Knee to Chest

3. Rotational Stretches

4. Single Leg Raise

5. Double Leg Raise

6. Lateral Leg Raise

7. Cat-Cow Stretches

8. Superman

9. Seated Stretch

Lower Limb Exercises

To prevent and treat arthritis, heel pain and deep vein thrombosis

1. Towel Roll Exercise

2. Bridges

3. Seated Knee Extension

4. Hamstring Stretch

5. Calf Stretch

6. Pillow Squeeze

7. Ankle Pump

Sleeper Stretch
knee extension
Cat cow
Leg raise
neck stretches
GLute-1
knee to chest
Stick stretch
Pillow squeeze
neck strengthening
Bridges
calf stretch

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