autostretching0152

THE NECK 3.

Yourdifficulty is: Tight Muscles: Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notę:

Normal Mobility:

Bending forward between first and second vertebrae.

Priinarily, muscles that tilt atlas backward on axis.

Chair with firm back.

Sit firmly in to back of chair. Place right hand on back of neck, with little finger on 2nd cervical vertebra (axis), the knobby bump at the lowerend of hoilow in back of neck (marked with a smali x on the skeleton drawing). The rcst of right hand supports neck. Place left hand on back of skuli, with forearm resting on top of head. Both elbows should point forward.

1.    Look downward, draw chin back and bcnd 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 seeonds.

3.    Relax; look downward, draw chin back and bend head forward to limit; assist with slight left hand puli.

4.    Repeal until you feel you can stretch no further and muscles feel tight. Hołd this finał stretch from 15 seeonds to a minutę or morę.

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

2.    Re!ax jaw; open mouth slighlly, 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 lew seeonds.

*    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.

*    Head turned.

*    Shoulders and chest moved forward.

*    Jaw not relaxed.

Stretch should be felt only uppermost in back of neck. If you feel discom-fort 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 quite far by pulling in your chin.

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