autostretching0188

THE NECK 21.

Yourdifficulty is: Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors: Notę:

Normal Mobility:

Bending your neck forward and to the łeft while turning it to the left.

Priinarily:

1 scalenus poste nor.

Chair with firm back.

Sit firmly in to back of chair. Grip undcr chair with right hand, just bchind the hip. Place left palm on right side of neck with fingers pointing baekward on the spinous processes (see Fig 2 on page 145) of vertebrae in lower neck. Incline trunk to the left and slightly forward so that right arm is straightened and shoulder is drawn baekward and down.

1.    Look down to the left. Exhaie and bend head and neck to the left and slightly forward. while turning head to the left so that stretch is felt in right side of neck.

2.    Inhale; draw chin back and look to the right and baekward. Press neck to the right and baekward against left hand; hołd for 5 seconds.

3.    Relax; look down to the left. Exhale. Bend head and neck forward and to the left. while turning head to the left to limit; assist with left hand.

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

1.    Move left hand to left cheek and left side of neck.

2.    Look down to the left.

3.    Move head and neck forward and to the left. to limit.

4.    Resist movement with left hand.

5.    Hołd position a lew seconds.

*    Trunk not inclined forward and to the left.

*    Right hand lets go of neck.

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

You should be able to bend head and neck forward. while turning them to the left, until your chin rests on chest.

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