autostretching0184

THE NECK 19.

Yourdifficulty is:

Turning your head and neck to the right while bending them back-ward and to the left.

Tight Muscle:

Equipment: Starting Position: Stretching:

Stimulation:

Common Errors:

Notę:

Normal Mobility:

Primarily:

1 sternocleidomastoideus.

Chair with firm back.

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

1.    Look backward, up and to the right. Draw chin back and exhale. Bend neck backward and slightly to the left while turning head to the right so that stretch is felt in neck.

2.    Inhale; look to the left and press jaw and chin against left hand; hołd for 5 seconds.

3.    Relax; look backward, up and to the right. Draw chin back and exhale. Bend neck backward and slightly to the left while turning head 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.    Move left hand to the right cheek.

2.    Look backward, up and to the right

3.    Draw chin back and bend neck backward and slightly to the left, while turning head right to limit.

4.    Resist movement with left hand.

5.    Hołd position a few seconds.

*    Right hand slips on head.

*    Chin not drawn back.

*    Upper back leaves chair back.

Stretch should be felt only in neck. If you feel discomfort or pain in your head, throat, shoulders, arms, or any other part of your body, stop stretch-ing immediately.

You should be able to tum your head until chin is directly over the shoulder.

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