autostretching0154

THE NECK 4.

Your difficulty is:	Bending forward between second and third vertebrae.
Tight Muscles:	Short muscles that tilt neck backward.
Equipment:	Chair wilh firm back.
Starting Position:	Sit firmly in to back of chair. Place left hand on back of neck, forefinger on 2nd cervical vertebra, the knobby bump at the lower end of hollow in back of neck (marked with a smali x on the skeleton drawing). The rest of left hand stabilizes neck above 2nd vertebra. Place right hand below left hand, with little finger on the 3rd vertebra (just below 2nd at x on the skeleton drawing); the rest of right hand stabilizes neck below 3rd vertebra.
Stretching:	1.    Look downward, draw chin back and bend head slowly forward, as if to nod, so that stretch is felt high up in neck and bend is entirely 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 scconds to a minutę or morę.
Stimulation:	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.
Common Errors:	*    Right hand too far down on neck or right hand grip not firm enough for slabie support. *    Chin not drawn far enough back. *    Elbows not pointing forward. *    Head turned. *    Shoulders and chest moved forward. *    Jaw not relaxed.
Notes:	1.    Thisexerci.se can be done the same way for the whole neck, in segments (pairs) of vertebrae from the above and down to 7th cervi-cal on lst thoracic, (last neck vertebra on first of upper back). Just move hands down accordingly. 2.    Stretch should be felt only in muscles at 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.
Norma! Mobility:	With neck Mong’, you should be able to nod quite far by pulling in your chin.

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