- 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
9. Repeat point 8 3–5 times.
10. Also observe the effect of this movement on
your upper chest; the sternum and upper ribs are
slightly raising.
11. Release your hands.
12. Sit quietly for a few breaths and feel like the base
of the skull is supported by a small, soft pillow.
Exercise 5.4: Turn and bend
Aim: mobilizing the atlanto-occipital joint.- Stand or sit straight.
- Feel the lengthening of the cervical spine when
you inhale. - Lifting from the lower abdomen, raise your
straight arms to the side, parallel to the floor. - While you exhale turn your head to the right,
keeping the lengthening in your cervical spine. - Keep your shoulders down, and extend your
arms and shoulder blades further. With another
exhalation, gently tilt your head forwards and
backwards as far as comfortable, keeping your
cervical spine long and stable (Figures 6.115
and 6.116). With the inhalation, control this
stability and keep your head upright.
6. Perform point 5 3–5 times.
7. While you exhale turn your head to the left,
keeping the lengthening in your cervical
spine.
8. Repeat points 5 and 6 for this rotation of your
head.
9. Bring your head back to the center, relax your
arms, and stay calm for a few breaths.
Exercise 5.5: Gentle side-bending
Aim: mobilizing the cervical spine.- Sit on the floor or on a chair in an upright
position (Figure 6.117). - Feel the space between your upper cervical spine
and the base of your skull as if a small pillow is
supporting your skull. - Keep your shoulders and arms relaxed. Very
slightly bend your head forwards. With an
exhalation gently bend your head to the right,
your right ear towards the right shoulder, so
that you feel a gentle stretch from your left
ear to your left shoulder. Feel this stretch
Figure 6.115 particularly during exhalation (Figure 6.118).
Figure 6.116