autostretching0180

THE NECK 17.

Your difficulty is:.

Tight Muscles: Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notę:

Normal Mobility:

Bending backward, turning right and bending to the left between head and first vertebra.

Muscles that turn head and bend it forward and sideways.

Chair with firm back.

Sit firmly in to back of chair. Place right hand on back of neck, with link finger over top vertebra (atlas), just above the knobby bump found in the lower end of hollow in back of neck. (This bump is the 2nd vertebra or axis). The rest of right hand supports back of neck. Place left hand on ler. cheek, fingers upward.

1.    Look up, backward and to the right. Bend head slightly backward and te the left while turning it to the right, so that stretch is felt in uppermos back of neck. Movement only above right little finger.

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

3.    Relax; look backward and up to the right. Bend head slightly backward and to the left while turning it to the 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 right hand grip; move left hand to right cheek.

2.    Look up, backward and to the right.

3.    Bend head to the left while turning it to the right to limit.

4.    Resist movement with left hand.

5.    Hołd position a few seconds.

*    Right little finger slides off the lst vertebra.

*    Head turned too far or bent too far sideways.

*    Upper back leaves chair back.

Stretch should be felt only at top of neck. If you feel discomfort or pair. in your head, throat, shoulders, arms, or any other part of your body, stop stretching immediately.

With neck ’long’, you should be able to bend head noticeably to the left while turning it to the right, without moving neck.

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