autostretching0150

THE NECK 2.

Yourdifficulty is: Tight Muscles: Eąuipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notę:

Normal Mobility:

Bending forward between head and first vertebra.

Primarily, muscles that tilt head backward on atlas.

Chair with firm back.

Sit finnly in to back of chair. Grasp back of neck with right hand, little finger over top vertebra (atlas - marked with a smali x on skeleton drawing), found just above the knobby bump in lower end of hol Iow beneath back of skuli (the bump is the 2nd vertebra or axis). The rest of right hand suppoits neck. Place left hand on back of skuli, with foreann resting on top of head. Both elbows should point forward.

1.    Look downward; draw chin back and bend head slowly forward, as if to nod, so that stretch is felt high up in neck. Movement only above right little finger.

2.    Look upward, and press head against left hand; hołd for 5 seconds.

3.    Relax; look downward; draw chin back and bend head forward to limit: assist 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.

1.    Retain right hand grip; release left hand grip; look downward.

2.    Relax jaw; open mouth slightly; draw chin back; press neck back against right hand.

3.    Bend head forward to limit. Movement only above little finger of right hand.

4.    Resist with left hand against forehead.

5.    Hołd position a few seconds.

*    Right hand too far down on neck or right hand grip not firm enough for stable support.

*    Chin not drawn far enough back.

*    Elbows not pointing forward.

*    Jaw not relaxed.

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

With neck ’long\ you should be able to nod your head by puiling in your chin.

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