Make sure to: Tuck chin Lift head a few cenimeter Focus on the muscle Do the exercise Slowly Breathe Stop if you chin juts out Stop if your neck starts shaking Stop if neck pain is aggravated Muscle burn is okay Deep Neck Flexors Exercise This exercise strengthens the muscles that support and protect your cervical spine. The goal in this exercise is to maintain the position for 1 minute without sticking chin out or fatiquing. 1. Start with Lying on back, perferably on a hard surface. Bend knees if that is more com- fortable for you. 2. Place 3 fingers at the base of your skull. (photoA) 3. Tuck you chin as far as possible. (photo B) 4. Gently lift your head a few centimeters. Y our fingers should be touching your head but not supporting it. (Important: do not lift your head too high, you will recruit the wrong muscle for this exercise) (photo C) 5. Maintain this position and breath. 6. The moment you start jutting/sticking out your chin, stop the exercise and start over. (this indicates you are recruiting the wrong muscle for the exercise) 7. The moment you start shaking stop the exercise and start over . (this is due to muscle fatique and weakness) 8. Keep repeating the exercise even if for only a few seconds at a time. The goal is to reach 1 minute of holding head without jutting chin or shaking. Note: The deep neck flexor muscles takes time to turn on and strengthen. Be patient. B. Tuck Chin C. Barely lift your head with chin tucked A. Hand Placement Do not let chin rise Dra. Ann Michael www.pacificrimchiro.com Francisco Bilbao 603 Coyhaique,Chile (9)9812 4987

Deep Neck Flexors Exercise - Pacific Neck Flexors ExerciseENG.pdfDeep Neck Flexors Exercise This exercise strengthens the muscles that support and protect your cervical spine. The

Download PDF Report

Upload
others
View
41
Download
1

Embed Size (px)

Citation preview

Page 1: Deep Neck Flexors Exercise - Pacific Neck Flexors ExerciseENG.pdfDeep Neck Flexors Exercise This exercise strengthens the muscles that support and protect your cervical spine. The

Make sure to:Tuck chinLift head a few cenimeterFocus on the muscleDo the exercise SlowlyBreathe

Stop if you chin juts outStop if your neck starts shakingStop if neck pain is aggravatedMuscle burn is okay

Deep Neck Flexors ExerciseThis exercise strengthens the muscles that support and protect your cervical spine. The goal in this exercise is to maintain the position for 1 minute without sticking chin out or fatiquing.

1. Start with Lying on back, perferably on a hard surface. Bend knees if that is more com-fortable for you.2. Place 3 fingers at the base of your skull. (photoA) 3. Tuck you chin as far as possible. (photo B)4. Gently lift your head a few centimeters. Your fingers should be touching your head but not supporting it. (Important: do not lift your head too high, you will recruit the wrong muscle for this exercise) (photo C) 5. Maintain this position and breath.6. The moment you start jutting/sticking out your chin, stop the exercise and start over. (this indicates you are recruiting the wrong muscle for the exercise)7. The moment you start shaking stop the exercise and start over. (this is due to muscle fatique and weakness)8. Keep repeating the exercise even if for only a few seconds at a time. The goal is to reach 1 minute of holding head without jutting chin or shaking.

Note: The deep neck flexor muscles takes time to turn on and strengthen. Be patient.

B. Tuck Chin C. Barely lift your head with chin tucked

A. Hand Placement

Do not let chin rise

te le Heal ing 432546

Dra. Ann Michael

www.pacif icr imchiro.com

Francisco Bilbao 603Coyhaique,Chile

(9)9812 4987