Neck exercises in HIndi

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Neck exercises in HIndi

  1. 1. xnZu dk O;k;ke vkblksesfVªd O;k;ke%1- dqlhZ ij lh/kk cSBdj ,d gkFk dks ekFks ij j[ks vkSj mlds foifjr xnZu dh rkdr yxkrs gq, vkxs dks /kDdk ns bl voLFkk esa 5 ls 10 lsdUM rd jgs fQj s /khjs&/khjs iwokZLFkk esa vk;sA bl izfØ;k dks 5 ckj nksgjk;sA a2- dqlhZ ij lh/kk cSBdj gkFkksa dks flj ds ihNs j[ks vkSj mlds foifjr xnZu dh rkdr yxkrs gq, ihNs dks /kDdk ns bl voLFkk esa 5 ls 10 lsdUM rd jgs s fQj /khjs&/khjs iwokZLFkk esa vk;sA bl izfØ;k dks 5 ckj nksgjk;sA a
  2. 2. 3- dqlhZ ij lh/kk cSBdj ,d gkFk dks flj ds nfgus rjQ j[ks vkSj mlds foifjr xnZu dh rkdr yxkrs gq, vkxs dks /kDdk ns bl voLFkk esa 5 ls 10 lsdUM rd jgs s fQj /khjs&/khjs iwokZLFkk esa vk;sA bl izfØ;k dks 5 ckj nksgjk;sA a4- dqlhZ ij lh/kk cSBdj ,d gkFk dks flj ds ck;h rjQ j[ks vkSj mlds foifjr xnZu dh rkdr yxkrs gq, vkxs dks /kDdk ns bl voLFkk esa 5 ls 10 lsdUM rd jgs s fQj /khjs&/khjs iwokZLFkk esa vk;sA bl izfØ;k dks 5 ckj nksgjk;sA ausd LVSUnfuax O;k;ke
  3. 3. dqlhZ ij lh/kk cSBdj fQj xnZu dks vkxs dh vksj >qdkrs gq, uhps dhvksj ns[ks vkSj fQj /khjs&/khjs izkjfEHkd voLFkk esa vk;sA fQj xnZu dksmlh izdkj Åij dh vksj mBkrs gq;s Nr dks ns[ks blh rjg xnZu dksck;h ,oa nfguh rjQ ?kqek;sA izR;sd voLFkk esa 5 ls 10 lsd.M rd sa:dsA bl izfØ;k dks 5 ckj nksgjk;sAusd LVSp O;k;ke
  4. 4. dqlhZ ij lh/kk cSBdj xnZu dks lh/ks j[krs gq, nkfgus da/ks dh rjQ >qdk;s tc rd f[kpko u eglwl gks vf/kd f[kpko yxus ij xnZu dks >qdkuk cUn dj nsA bl voLFkk dks 5 ls 10 lsd.M s rd cjdkjkj j[ks fQj xnZu dks iqu% izkjfEHkd voLFkk esa ys vk;s bl O;k;ke dks blh rjg ck;h vksj nksgjk;sA1- dqlh ij lh/kk cSBdj xnZu dks gYdk lk nkfgus vksj /kqekrs gq;s lj dks dU/ks dh rjQ >qdk;s tc rd f[kpko u eglwl gks f[kpko eglwl gksus ij xnZUk dks >qdkuk cUn dj ns vkSj bl voLFkk dks 5 ls 10 lsd.M rd cjdkjkj j[ksA fQj xnZu dks iqu% izkjfEHkd s voLFkk esa ys vk;s bl O;k;ke dks blh rjg ck;h vksj nksgjk;sA

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