Neck Stretches Dr. Michael P. Gillespie.

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The following slide show presentation is copied from the book

Presentation transcript:

Neck Stretches Dr. Michael P. Gillespie

Neck Stretch Relax Breathe Interlace fingers behind head at ear level Pull head forward until you feel a slight stretch Hold for 3-5 seconds Slowly return to start Repeat 3-4 times

Neck Stretch (PNF) Relax Breathe Interlace fingers behind head at ear level Gently lift head and move head back towards floor while resisting Hold isometric contraction for 3-4 seconds Relax for 1-2 seconds Stretch for 3-5 seconds Repeat 2-3 times

Neck Stretch Crossover Relax Breathe Gently pull your head and chin toward your left knee Hold for 3-5 seconds Relax and lower your head Perform the same procedure on right side Repeat 2-3 times

Neck Rotation Relax Breathe Back of head on floor Hands resting on floor Turn chin to an easy stretch Jaw relaxed Hold 3-5 seconds Repeat on opposite side Repeat 2-3 times

Spinal Roll For the next series of stretches you should be on a firm, but not hard surface. If the surface is too hard, you will not be able to relax.

Spinal Roll Warm Up Relax Breath Lie on your back and pull your left leg towards your chest. Keep the back of your head on the mat if possible, but use a small pillow if necessary. Try to keep the other leg as straight as possible. Hold for 30 seconds bilaterally.

Spinal Roll Relax Breath In a sitting position, hold your knees with your hands and pull them towards your chest. Gently roll up and down your spine, keeping your chin toward your chest. Roll evenly with control. 4-8 times. Do not rush.

Spinal Roll With Crossed Legs Relax Breath Begin in the same position as before. As you roll backwards, cross your lower legs and simultaneously pull your feet from the outside towards your chest. Release your feet as you roll up. 6-8 repetitions alternating cross.

Shoulder Shrug Relax Breath Raise the top of your shoulders towards your ears until you feel a slight tension in your neck and shoulders. Hold for 5 seconds, then relax. Repeat several times.

Neck Rotation Relax Breath Turn your chin toward your left shoulder to create a stretch on the right side of your neck. Hold the stretch tension for 5-10 seconds. Stretch to each side twice. Keep your shoulders relaxed downwards.