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Exercises and Stretches — Neck

Neck Protraction Stretch

Posted by Judith Winer on

      Technique: • Stand or sit upright • Keep your head up facing straight ahead • Push your head forward by sticking out your chin   Primary muscles: Semispinalis cervicis. Spinalis cervicis. Longissimus cervicis. Splenius cervicis. Secondary muscles: Levitator scapulae. Trapezius. Rhomboids.   Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis).   Note: Keep your head up during this stretch. Do not let your chin fall towards the ground.           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Neck Isometric Exercise

Posted by Judith Winer on

    Technique   • Assume the correct postural position and gently raise the back of your head Place your hand on your right cheek Without moving your head, turn your eyes to the right and gently push your head into your hands as if to look over your shoulder While performing this exercise no actual movement occurs. Do the exercises smoothly and gently and try using only 10-20% of your maximal effort.   How Often?   Hold for 5 seconds and repeat 10 times on each side, twice daily         EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM...

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Ulnar Nerve - Butterfly

Posted by Judith Winer on

    Technique • Place your hands on the side of your head • Elbows facing forward • Push your elbows backward - towards the wall (or bed if you do this laying down) • Go as far as you can - get a nice, easy stretch (may get a few tingles...which is OK) • Return elbows forward again. Do not hold   How Often?  30 times daily                     EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Neck Extension Stretch

Posted by Judith Winer on

Technique • Position the head in a normal posture • Face forward with neck in neutral position • Gently drop your head back and look towards the ceiling   How Often? Hold for 20-50 seconds and repeat three times with breaks in between to prevent dizziness, twice daily   Links More Exercises and Stretches NAT Professional Courses Membership     NAT Diploma Course - Anatomy of Stretching            EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Diagonal Flexion Neck Stretch

Posted by Judith Winer on

Technique  Assume the correct postural position Start with your head centred and gently bring down your right ear towards your right shoulder At this point slightly rotate the neck to the side A normal stretch of the muscles on the side of your neck may be experienced. The exercise should be pain free How Often? Hold for 30-50 seconds 3 x each side, twice daily   Links More Articles  NAT Professional Courses Membership     Anatomy of Stretching Course            EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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