Chapter Eight The Neck
Mat Stretches Neck Flexion Neck Flexion and Rotation Neck Lateral Flexion Neck Rotation Neck Extension and Rotation Jaw Extension
66 Neck Flexion HOW TO STRETCH: Photo A - Tuck chin towards neck; i.e. nod the head - Take chin towards chest
A
Part B
Innovations stretches
VARIATION: Photo C - Turn face towards both armpits - If turning to right, press with right hand onto head then repeat on other side
C
HOW TO CONTRACT: Photo B - Place hands onto back of head - Take as much weight onto head as is comfortable - Press head back into hands
B
Major muscles stretched Suboccipitals
HOW TO RESTRETCH: Photo C - Take chin further to neck - Take chin further to chest
69 Neck Rotation
Part B
Innovations stretches
HOW TO STRETCH: Photos A and B - Turn face towards shoulder - Prevent shoulders from moving - Place hand onto side of face. If turning to left, use left hand
A
Major muscles stretched SCM Splenius Levator scapulae
HOW TO CONTRACT: Photo B - Press head back towards centre/hand HOW TO RESTRETCH: Photos B and C - Turn face further from centre
B
Deep neck muscles Upper trapezius Levator scapulae
VARIATION: Photo C - Turn face and nod head
C