basu

By: bb

https://exorlive.com/video/?culture=en-US&ex=11494
1. Neck retraction https://exorlive.com/video/?culture=en-
2. Head lifting maneuver
US&ex=10948
‫ و ﺑﺎ ﻓﺸﺎر ﻣﻼﯾﻢ ﮔﺮدن ﺑﻪ ﺳﻤﺖ‬،‫در ﺣﺎﻟﺖ درازﮐﺶ ﻓﻘﻂ ﺳﺮ را از زﻣﯿﻦ ﺑﻠﻨﺪ ﮐﻨﯿﺪ و ﭼﺎﻧﻪ را ﺑﻪ درﺳﺖ را روی ﭼﺎﻧﻪ ﮔﺬاﺷﺘﻪ‬
‫ دﻗﺖ ﺷﻮد ﮐﻪ ﺳﺮ ﻧﺒﺎﯾﺪ ﺧﻢ ﺷﻮد و ﺣﺘﻤﺎ دﯾﺪ‬،‫ﮔﺮدن ﻧﺰدﯾﮏ ﮐﻨﯿﺪ ﻋﻘﺐ ﺣﺮﮐﺖ ﮐﻨﺪ‬
‫ اﺣﺴﺎس ﮐﺸﺶ در ﭘﺸﺖ ﮔﺮدن ﺑﺎﯾﺪ‬،‫ﺑﻪ ﺳﻤﺖ روﺑﺮو ﺑﺎﺷﺪ‬
‫ﺣﺲ ﺷﻮد‬ Duration: 20 sec, Sets: 3
Duration: 30 sec, Sets: 3 , Pause:

https://exorlive.com/video/?culture=en-US&ex=11080
3. Elbow Plank on feet w/ankle movement https://exorlive.com/video/?culture=en-
4. Static side plank on elbow
US&ex=13799
‫ﭘﻼﻧﮏ ﺳﺎده‬ ‫ﭘﻼﻧﮏ ﭘﮫﻠﻮ‬
Duration: 20 sec, Sets: 2 Duration: 20 sec, Sets: 2

ExorLive.com 1/14/2021 @ 8:33 AM Page 1 of 3 Show video

basu
By: bb

https://exorlive.com/video/?culture=en-US&ex=3346
5. Abdominal crunch 7 https://exorlive.com/video/?culture=en-US&ex=3
6. Supine Pelvic Tilt

‫ درﺟﻪ ﺗﻨﻪ از زﻣﯿﻦ ﺑﻠﻨﺪ ﻣﯽ ﺷﻮد‬30 ‫ ﻓﻘﻂ‬،‫ﮐﺮاﻧﭻ‬ ‫ ﺳﻌﯽ ﮐﻨﯿﺪ ﺷﮑﻢ را ﻣﻨﻘﺒﺾ ﮐﻨﯿﺪ و‬،‫در ﭘﻮزﯾﺸﻦ ﻗﺮار ﺑﮕﯿﺮﯾﺪ‬
Sets: 2 , Reps: 10 ‫ﮐﻤﺮ را ﺑﻪ زﻣﯿﻦ ﺑﭽﺴﺒﺎﻧﯿﺪ‬
Sets: 3 , Reps: 8

https://exorlive.com/video/?culture=en-US&ex=7
7. Arching - swaying, all fours https://exorlive.com/video/?culture=en-US&ex=332
8. Back 6

‫ﮐﺮﺑﻪ‬-‫ﺣﺮﮐﺖ ﮔﺎو‬ ‫ﮐﺸﺶ ﮔﺮﺑﻪ ای‬

Sets: 2 , Reps: 20 Duration: 15 sec, Sets: 3

ExorLive.com 1/14/2021 @ 8:33 AM Page 2 of 3 Show video

basu
By: bb

https://exorlive.com/video/?culture=en-US&ex=411
9. Back 4
‫ﺣﺮﮐﺖ ﮔﮫﻮاره وﻟﯽ ﺑﺪون اﺳﺘﺎﺗﯿﮏ و ﺑﺪون ﺣﺮﮐﺖ‬
Duration: 20 sec, Sets: 2
https://exorlive.com/video/?culture=en-
10. Strength and stability of thoracic spine 1
US&ex=10402
‫ ﭼﺎﻧﻪ‬،‫ ﺳﺮ در اﻣﺘﺪاد ﺑﺪن‬،‫ﺑﻪ ﺷﮑﻢ روی زﻣﯿﻦ دراز ﺑﮑﺸﯿﺪ‬
‫ ﺗﻨﻪ را از زﻣﯿﻦ ﺑﻠﻨﺪ ﮐﻨﯿﺪ‬،‫ﻧﺰدﯾﮏ ﮔﺮدن‬
Sets: 2 , Reps: 10

ExorLive.com 1/14/2021 @ 8:33 AM Page 3 of 3 Show video