autostretching0178

THE NECK 16.

Yourdifficulty is:

Tight Muscles: Eąuipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notę:

Normal Mobility:

Bending backward, turning right and bending to the left between second and third vertebrae.

Muscles that turn neck and bend it forward and sideways.

Chair with firm back.

Sit firmly in to back of chair. Place right hand on back of neck, with Iittle finger on the 3rd cervical vertebra (marked with a smali x on the skeleton drawing), just below the 2nd, which can be felt as the knobby bump at the lower end of hollow in back of neck. Cup left hand on left side of jaw and chin.

1.    Look up and backward to the right. Bend head and neck backward and to the left while turning head to the right. Movement only above Iittle finger of right hand, so that stretch is felt in neck.

2.    Look down and to the left and press chin against left hand; hołd for 5 seconds.

3.    Relax; look backward, up and to the right. Bend head backward and to the left while turning it to the right to limit, pushing slightly with left hand.

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.    Retain right hand grip; move left hand to right side of chin.

2.    Look backward and up to the right.

3.    Bend neck to move head backward and to the left and turn head to the right to limit.

4.    Resist movement with left hand.

5.    Hołd position a few seconds.

*    Right Iittle finger slides off the 3rd vertebra.

*    One of the three movements - backward, sideways or turning - is too smali.

*    Head bent too far to the left, preventing turn to the right.

*    Back not against back of chair.

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

With hand grip described above, you should be able to look almost straight up.