autostretching0186

THE NECK 20.

Your difficulty is: Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors: Notes:

Normal Mobility:

Turning vour neck to the right while bending it backward and to the left.

Primarily:

1    scalenus anterior

2    medius.

AIso

3    sternocleidomastoideus.

Chair with firm back.

Sit firmly in to back of chair. Grip under chair with right hand. just at hip. Place left hand on back of neck with little finger on the 2nd cervical vertebra (axis). the knobby bump at the lower end of hollow in back of neck.

1.    Look backward. up and to the right. Draw chin back and exhale. Turn head and neck to the right. while bending backward and to the left so that stretch is felt in right. front side of neck.

2.    Inhale; look down to the left and press right side of neck against fingers of left hand. Hołd for 5 seconds.

3.    Relax: look backward. up and to the right. Draw chin back and exhale. Bend head and neck backward and to the left, while turning head to the right to limit: assist with left hand.

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

1.    Move left hand to left side of neck.

2.    Look up to the right.

3.    Draw chin back and exhale.

4.    Bend neck and head backward and to the left. while turning head to the right to limit.

5.    Rcsist movement with left hand.

6.    Hołd position a few seconds.

*    Left little finger slips off the 2nd vertebra.

*    Chin not drawn back.

1.    If you do this exerci.se with left hand on right ear. you also stretch the muscie marked 3. (See exerci.se 19).

2.    Stretch should bc felt only on the right side and in front of the neck. It you feel discomfort or pain in your head. throat, shoulders. arms. or any other part of your body. stop stretching immediately.

You should be able to turn your head and neck until chin is directly over the shoulder.

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