autostretching0158

THE NECK 6.

Yourdifficulty is:	Bending forward, turning and bending to the right between second and third vertebrae.
Tight Muscles:	Muscles that turn neck and bend it backward and sideways betweer second and third vertebrae.
Equipment:	Chair with firm back.
Starting Position:	Sit firmly in to back of chair. Place left hand on back of head, forefinger on 2nd cervical vertebra, the knobby bump at the lower end of hol Iow back of neck. The rest of leli hand stabilizes neck above the 2nd vertebra. Place right hand below left hand, with little finger on 3rd vertebra. ju< below the 2nd (marked with a smali x on the skeleton drawing) anc touching left forefinger; the rest of right hand stabilizes neck below the 3rd vertebra.
Stretching:	1.    Look down and to the right; draw chin back and bend head forward aiv; to the right wliile turning it to the right, so that stretch is felt around 2nc and 3rd vertebrae. Movemcnt only above little finger of right hand. 2.    Look up and to the left and press head against left hand; hołd for 5 seconds. 3.    Rclax; look down and to the right; draw chin back, pushing slightly w leli hand; bend head forward and to the right, and turn it to the rigr with head and iwo uppcnnost vertebrae as a single unit as opposcd to tbs 3rd vertebra, to limit. 4.    Repeat unii 1 you feel you can stretch no further and muscles feel tigr: Hołd this finał stretch from 15 seconds to a minutę or morę.
Stimulation:	1.    Relain right hand grip; rclcasc left hand grip; look down and to the rigrc 2.    Relax jaw; open moulh slightly, draw chin back; press neck back aga:-.c right hand. 3.    Bend head forward and to the right and turn it to the right to lim:: Movement only above little finger of right hand. 4.    Resisl forward movement with left hand against lorehcad. 5.    Hołd position a few seconds.
Common Errors:	*    Right little finger and left forefinger not touching. *    Right hand not slabie; moves with movement. *    Chin not drawn far enough back and jaw not rclaxed.
Notes:	1.    This excrci.se can be done the same way for the rest of the neck. r. segments (pairs) of vertebrae from the above and down to 7lh cen____ on lst thoracic (last neck vertebra on first of upper back). Just mc r hands down accordingly. 2.    Stretch should be felt only in neck. If you feel discomfort or pain m your head, throat, shoulders, arms, or any other part of your body. < o stretching immediately.
Normal Mobility:	You should be able to bend your head and upper neck quite a bit forward and sideways whilc turning it to the side.

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