autostretching0176

THE NECK 15.

Yourdifficulty is:

Tight Muscłes: Equipment: Starting Position: Stretching:

Stimulation:

Common Errors: Notę:

Normal Mobility:

Bending your head and neck backward while turning them to the right and bending them to the Ieft.

Muscles that tum neck and bend it forward and sideways.

Chair with firm back.

Sit firmly in to back of chair. Cup left hand on left side of jaw and chin.

1.    Look backward and up to the right. Bend head and neck backward and to the left while turning head to the right, so that stretch is felt along front and right side of neck.

2.    Look down and to the left and press chin against left hand; hołd for 5 seconds.

3.    Relax; look backward, up, and to the right. Bend head and neck backward and to the left and turn right to limit, pushing slightly with left hand.

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 left hand position, with fingers around right side of chin.

2.    Look backward and up to the right.

3.    Bend neck to move head backward and to the left and turn head to the right to limit.

4.    Resist movement with fingers of left hand.

5.    Hołd position a few seconds.

*    Left hand fails to support chin firmly.

*    One of the three movements - backward, sideways or turning - is too smali.

Stretch should be felt only along front, right side 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 hand grip described above, you should be able to look straight up.

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