autostretching0160

THE NECK 7.

Yourdifficulty is:	Bending your head and neck forward while turning them to the right and bending them sideways to the left.
Tight Muscles:	Muscles that turn neck and bend it backward and sideways.
Equipment:	Chair with firm back.
Starting Position:	Sit firmly in to back of chair. Place left hand on back of head, fingers around right side of head.
Stretching:	1.    Look down to the right, bending head and neck forward and down to the left, and turn head to the right so that stretch is felt in neck and back of head. 2.    Look up and to the left and press head against left hand; hołd for 5 seconds. 3.    Relax; look down to the right; bend head and neck forward and down to the left, and turn head 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.
Stimulation:	1.    Release left hand grip; look down to the right. 2.    Relax jaw; open moulh slightly, draw chin back. 3.    Bend head and neck forward and down to the left and turn head to the right to limit. 4.    Resist movemenl with left hand against left car. 5.    Hołd position a few seconds.
Common Errors:	*    Chin juts forward. *    Back pulls away from chair back. *    One of the three movements - forward or sideways bend, or turn - is too smali. *    Movement jerky. *    Jaw not relaxed.
Notę:	Stretch should be felt only in muscles in neck and back of head. If you feel discomfort or pain in your head, throat, shoulders, arms or any other part of your body, stop stretching immediately.
Normal Mobility:	With back held against chair back, you should be able to bring left side of chin almost down to chest.

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