autostretching0182

THE NECK 18.

Yourdifficulty is:

Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notę:

Normal Mobility:

Bending backward, turning right and bending to the left betwes* first and second vertebrae.

Muscles that tum neck and bend it forward and sideways between y and axis.

Chair with firm back.

Sit firmly in to back of chair. Place right hand on back of neck, with linie-finger on the 2nd cervical yertebra (axis), the knobby bump at the lo-as-end of hol Iow in back of neck (marked with a smali x on the skeleta* drawing). Cup left hand on left side of chin and jaw.

1.    Look backward, up and to the right. Tum head and atlas (top vertebra m* the right; bend them to the left and slightly backward. Movement od)* above little finger of right hand, so that stretch is felt high up in necL

2.    Look down and to the left and press jaw and chin against left hand; hc^d for 5 seconds.

3.    Relax; look backward, up and to the right. Bend head to the left nac slightly back, and turn it to the right to limit, pushing slightly with ier hand.

4.    Repeat until you feel you can stretch no further and muscles feel tigix Hołd this finał stretch from 13 seconds to a minutę or morę.

1.    Retain right hand grip; move left hand to right cheek.

2.    Look backward, up and to the right.

3.    Tum head and top veitebra to the right; bend them slightly backward ioi as far to the left as you can.

4.    Resist movement with left hand.

5.    Hołd position a few seconds.

*    Right little finger slides off the 2nd vertebra.

*    Head turned too far or bent too far sideways.

*    Upper back leaves chair back.

Stretch should be felt only at top of neck. If you feel discomfort or p^rc in your head, throat, shoulders, arms, or any other part of your body. siec stretching immediately.

You should be able to turn your head 45 degrees to the right.

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