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Neck and Upper Back Exercises: Reach and HoldEjercicios para el cuello y la parte superior de la espalda: Alcanzar y mantener

Neck and Upper Back Exercises: Reach and Hold

Do this exercise on your hands and knees. Keep your knees under your hips and your hands under your shoulders. Keep your spine in a neutral position (not arched or sagging). Keep your ears in line with your shoulders. Hold for a few seconds before starting the exercise.

  1. Tighten your abdominal muscles and raise one arm straight in front of you, palm down. Hold for 5 seconds, then lower. Repeat 5 times.

  2. Do the exercise again, this time lifting your arm to the side. Repeat 5 times.

  3. Do the exercise again, this time lifting your arm backward, palm up. Repeat 5 times.

Switch sides and do each exercise with the other arm.

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