Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

5. 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
   6. 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 hands, and relax your arms
   for 2–3 breaths, lengthening your cervical spine.
   7. Perform points 5 and 6 2–3 times.
   8. Bring your left hand over your head, and hold it
   above your right ear (Figure 6.122).
   9. Resist the side-bending of your head to the
   right with 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.
   10. Perform points 8 and 9 2–3 times.
   11. Repeat points 8–10 for the other side.
   12. Put your right hand on your forehead and
   your left hand on the back of your head;
   in this way the rotation of your head to
   the right is resisted by the palms (Figure
   6.123).
   13. Hold for 2–3 breaths, then release your
   hands.
   14. Perform points 12 and 13 2–3 times.
   15. Change your hands and perform points
   12–14 in the other direction.
   16. To finish remain seated and be calm for a few
   breaths.

Figure 6.120

Figure 6.121