Sample Exercises
These exercises are intended as examples only.
If you wish to try them, do so carefully and at your own pace.
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One of the exercises commonly associated with MDT is the back extension, which targets low back pain often caused by bending forward or sitting. Begin lying down face first, then push yourself up as far as you can while keeping your hips on the ground and your back muscles relaxed. Repeat at least 10 times and perform regularly through the day.
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Poor posture at work, as seen in the first picture, can cause pain in the back, shoulders and neck. Sitting completely upright as seen in the second picture will keep you pain free. Occasionally stretching your arms over your head and arching your back can relieve any tension.
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Pain in the neck and shoulders can often be relieved by extending the neck backwards similar to a back extension. Begin by pushing your chin toward your neck (picture 1), then raise the chin straight up – making sure to keep your neck in the same place (picture 2). Finally, push your neck back toward your shoulders and arch the neck (picture 3). You should feel the stretch closer to where your neck meets your shoulders than your head.
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