- Basic exercises for the cervical spine, head, and temporomandibular joint5. Basic exercises for the cervical spine, head, and temporomandibular joint 5. Basic exercises for the cervical spine, head, and temporomandibular joint5. Basic exercises for the cervical spine, head, and temporomandibular joint
3. Maintaining the pelvis neutral and the shoulders
relaxed, constantly finetune the position of
your head so that the weight on the crown of
your head remains stable.
4. Maintain this lifting for 3–5 breaths or longer if
it feels right.
Exercise 5.3: Mobile head on the
spine
Aims: mobilizing the atlanto-occipital joint, creating
space between the first cervical vertebra and the base
of the skull.
- Sit in an upright position on the floor or on a chair.
- Balance your head on the cervical spine.
- Gently move your head forwards and
backwards in a slow, rhythmic movement,
3–5 times. Keep the chin at the same height;
look at a fixed point at eye level (Figures
6.110 and 6.111).
4. Keeping your shoulders relaxed, slightly bend
your head forwards and perform a subtle side-
bending movement with your head, as if pulling
one ear slightly away from the side of the neck.
Practice on both sides, 3–5 times (Figure 6.112).
5. Place one index finger in front of your hyoid
bone, exactly between your chin and throat
(Figure 6.113).
6. Gently bend your head forwards and
backwards, using the index finger as a pivot;
find the rhythm and the quality of movement
so that it feels smooth.
7. Perform point 6 3–5 times.
8. Hold your head with both hands, with the thumbs
supporting the mandible, the index and middle
fingers on the lower ridge at the back of your head
(Figure 6.114). Gently lean the lower ridge at the
back of your head on the index and middle fingers
as you inhale, maintaining the position of the chin.
Feel the subtle lengthening of the upper neck; feel
as if the base of the skull is supported by a small,
soft pillow; release with exhalation.
Figure 6.110 Figure 6.111
