Here is a description of the cervical nodding exercise that I wrote in the Injury Subforum a while ago. I can't find a good picture of the exercise, I guess I need to take some!
Quote:
Originally Posted by UConnJulie
I have found personally with my own neck that I need adjustments less frequently when my muscles are strong enough to "hold everything in place".
There are some good isolation or cervical stabilization exercises that should help ...
1. Cervical Nod: lie on your back on a flat surface with a small washcloth rolled up under the arch of your neck. Place one hand across your neck, feeling your sternocleidomastoid (SCM) muscles (large cord-like muscles running from the base of your skull behind your ear to the center of where your collarbones meet). Slowly drop your chin toward your chest (without lifting your head), ie "nodding", you should NOT feel the SCM muscles contract. This is a LOW EFFORT exercise, you should NOT feel any straining. Only go as far as your body will let you ... do not force anything. As you do this exercise over time, your range will increase. Hold for 10 seconds and perform 8-10 reps, 2-3 times per day. All the movement will feel like it is coming from your upper cervical region (you might feel some stretching along the base of your skull).
There is a progression from this, but honestly if you can master this (so that you can fully nod without activating the SCMs) then doing the supine work on the ball in NROL will continue to get easier. When you are doing those, use your arms/hands for support as needed ... and maintain that "nodded" position while you do it. You will find over time that you need less and less hand support. Avoid letting your chin "poke" out (with all exercises) and you will work those deep stabilizers.
Please let me know if the instructions above are not clear ... I've been looking for a picture to no avail ...  |