6
Chapter
The basic exercises- Basic exercises for the shoulder girdle and the cervicothoracic junction 4. Basic exercises for the shoulder girdle and the cervicothoracic junction
- Basic exercises for the shoulder girdle and the cervicothoracic junction 4. Basic exercises for the shoulder girdle and the cervicothoracic junction
Exercise 4.5: Turning the head
Aim: mobilizing the cervicothoracic junction.- Sit cross-legged on the floor on a firm
pillow or sit on a chair, with knees and feet
together. - Adjust the pelvis to the neutral position so
that your spine is in a natural, upright
position. - Lift further with the inhalation from your
pelvic floor towards your chest, gently
lengthening from the neck to the back of your
head, maintaining the position of the chin;
shoulders are relaxed. - Remaining firm on your sitting bones,
maintaining the lift as described in point
3, and with the back of the left hand on
the right thigh and the right hand behind
your pelvis, turn to the right while exhaling
(Figure 6.80). - Maintaining the lift described in point 3 while
inhaling, gently turn further with exhalation,
2–3 times; move your right shoulder back and
let it sink towards the floor. - Gently turn your head to the right.
- Keeping the right shoulder back and towards
the floor, turn your head to the left as far
as the neck and throat are comfortable,
maintaining the vertex of the head in the
center; keep your eyes soft, and stay there for
2–3 breaths. - Maintain the lifted position while you come
back to the center. - Rotate to the left as described in points 3–8.
Hint
Keeping the superficial throat muscles soft while
turning the head strengthens the deep stabilizing
Figure 6.79 muscles of the cervical spine.