autostretching0148

THE NECK 1.

Your difficulty is: Tight Muscles: Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors: Notę:

Normal Mobility:

Bending your head and neck forward.

Ali muscles moving head and neck backward.

Chair with firm back.

Sit firmly in to back of chair; clasp hands behind neck, elbows pointing forward.

1.    Look downward; bend head and neck forward so that stretch is felt in back of neck up to head.

2.    Look upward, and press head against hands; hołd for 5 seconds.

3.    Relax; look downward and bend head and neck forward to limit. Hands follow, but do not puli head forward.

4.    Repeat until you feel you can stretch no further and muscles feel tighL Hołd this finał stretch from 15 seconds to a minutę or morę.

1.    Release grip with hands; look downward.

2.    Relax jaw; open mouth; draw chin back.

3.    Bend head and neck forward to limit.

4.    Resist this movement with one hand against forehead.

5.    Hołd position a few seconds.

*    Chin juts forward.

*    Elbows not pointing forward.

*    Jaw not relaxed.

*    Back not against chair back.

Stretch should be felt only in back of neck. If you feel discomfort or pain in your head, throat, shoulders, arms, or any other part of your body, stop stretching immediately.

With support for your back, you should be able to touch your chin to your chest.

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