autostretching0170

THE NECK 12.

Yourdifficulty is: Tight Muscles: Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notę:

Normal Mobility:

Bending your head and upper neck backward.

Deep muscles that bend upper neck forward.

Chair with firm back.

Sit firmly in to back of chair. Open mouth to relax jaw. Support lower neck with right hand. Cup left palm on left forehead, fingers upwarć. elbows pointing forward.

1.    Look up; bend head and neck backward, above supporting right hanc only, so that stretch is felt high up along front of neck.

2.    Look down and press head against cupped left palm; hołd for 5 seconds.

3.    Relax; look up; bend head and neck backward to limit, assisting with slight push of left palm.

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

1.    Retain right hand grip; slide left hand backward to grip back of hea«r elbows pointing forward.

2.    Look up.

3.    Open mouth slightly and bend head and neck backward to limit.

4.    Resist backward movement with left hand on back of head.

5.    Hołd position a few seconds.

*    Mouth closed.

*    Jaw tensed.

*    Head turned.

Stretch should be felt only high up along front side of neck. If you fed discomfort or pain in your head, throat, shoulders, arms, or any other pan of your body, stop stretching immediately.

With mouth held open, you should be able to bend head and upper nęci backward until forehead is almost horizontal.

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