autostretching0162

THE NECK 8.

Yourdifficulty is: Tight Muscles: Equipment: Starting Position:

Stretching:

Stimulation:

Common Error:

Bending your head and neck backward.

Muscles that bend head and neck forward.

Chair with firm back.

Sit firmly in to back of chair; cup hands on chin, fingers upward along cheeks toward ears.

1.    Look up and backward; bend head and neck backward so that stretch .> felt in front of neck.

2.    Look down and press chin against hands; hołd for 5 seconds.

3.    Relax; look up and backward and bend head and neck backward to lirrz. assisting with slight hand push.

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

1.    Release grip and clasp hands behind neck.

2.    Look up and backward.

3.    Bend head and neck backward to limit.

4.    Resist backward movement with hands.

5.    Hołd position a few seconds.

* This exercise is usually done correctly.

Notę:

Stretch should be felt only in front side of neck. If you feel discomfor. nr pain in your head, throat, shoulders, arms, or any other part of your beć>. stop stretching immediately.

Normal Mobility:

You should be able to bend your head backward until forehead is h.T--j zontal.

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