autostretching0174

THE NECK 14.

Yourdlfficulty is:

Tight Muscles: Eąuipment: Starting Position:

Stretching:

Stimulation:

Common Errors: Notę:

Normal Mobility:

Bending backward, turning and bending to the right between second and third vertebrae.

Muscles that tum neck 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 little finger on the 3rd cervical vertebra (marked with a smali x on the skeleton drawing) just below the 2nd. which can be felt as the knobby bump at the lower end of hollow in back of neck. Cup left palm on left tempie.

1.    Look backward and down to the right. Bend head and neck backward and to the right while turning head to the right. Movement only above little finger of right hand, so that stretchis felt along front and left side ofneck.

2.    Look up and to the left and press head against left hand; hołd for 5 seconds.

3.    Relax; look backward, down and to the right. Bend head backward and to the right while turning it 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 tempie.

2.    Look backward and down to the right.

3.    Bend neck to move head backward and to the right while turning head right to limit.

4.    Resist movement with left hand.

5.    Hołd position a few seconds.

*    Right little finger slips off the 3rd vertebra.

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

Stretch should be felt only along front and left 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.

You should be able to bend head backward and to the right,while turning it to the right, until you can look down your back.

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