autostretching0156

THE NECK 5.

Your difficulty is:

Tight Muscles: Equipment: Starting Position:

Stretching:

Stimulation: Common Errors: Notę:

Normal Mobility:

Bending your head and neck forward while turning and bending them sideways to the right.

Muscles that turn neck and bend it backward and sideways.

Chair with firm back.

Sit firmly in to back of chair. Place left hand on back of head, at base of skuli.

1.    Look down at right shoulder, bending head and neck forward and down to the right, so that stretch is felt in back of neck and head on left side.

2.    Look up and to the left and press head against left forearm and hand: hołd for 5 seconds.

3.    Relax; look down and backward to the right, and bend head and neck forward and down to the right to limit, assisting with slight left hand puli.

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

1.    Release left hand grip; look down and backward to the right.

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

3.    Bend head and neck forward and down to the right to limit.

4.    Resist with left hand against forehead.

5.    Hołd position a few seconds.

*    Chin juts forward.

*    Back pulls away from chair back.

*    One of the three movements - forward or sideways bend, or turn - is too smali.

*    Jaw not relaxed.

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

With back held against chair back, you should be able to bend forward and down while tuming right until chin touches chest.

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