6
Chapter
The basic exercises- Basic exercises for the cervical spine, head, and temporomandibular joint 5. Basic exercises for the cervical spine, head, and temporomandibular joint
- Basic exercises for the cervical spine, head, and temporomandibular joint 5. Basic exercises for the cervical spine, head, and temporomandibular joint
- Hold point 3 for 2–3 breaths.
- Bring your head back to the center and repeat
point 3 and 4 to the left side. - Perform both sides 2–3 times.
- Stay with your head in the center for 1–2
breaths. - Keeping your shoulders relaxed, again bend
your head to the right as you exhale, with your
right ear towards your right shoulder. - When you feel the soft, gentle stretch from
your left ear to your left shoulder, turn your
head towards your right armpit, feeling the soft,
gentle stretch slightly more backwards now
(Figure 6.119). - Hold for 2–3 breaths.
- To bring your head back to the center keep it
bent and move it to the center first, then raise
it upright. - Repeat points 8–11 on the left side.
- Perform both sides 2–3 times.
- To finish stay calm with your head in the center
for a few breaths.
Exercise 5.6: Strong neck
Aim: general strengthening of the cervical spine.- Sit on the floor or on a chair in an upright
position. - Put one hand on your forehead to resist the
forward bending of your head (Figure 6.120). - Apply no more than 10–30% of your full
strength, so that you can continue normal
breathing; hold the resisted position for 2–3
breaths; release your hand, and relax your
arms for 2–3 breaths, lengthening your cervical
spine. - Perform points 2 and 3 2–3 times; use the other
hand for a repetition. - Put both hands with the fingers interlocked on
the back of your head to resist the back-bending
of your head (Figure 6.121).
Figure 6.117 Figure 6.118 Figure 6.119