Neck extensors strengthening

Neck extensors strengthening

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– Hi everybody, Campbell
here from Wellness Embodied. Today we’re gonna be
showing you an exercise for the neck extensors or cervical extensors. This is especially useful
if you’re suffering from headaches, tight or stiff neck, okay? Anything that’s coming up into the head. Or for those of you
that might have to spend most of your day at a desk where we end up in this
sort of tight position where we’re looking forward
and jamming up into the neck. So we’re gonna be showing
you a really simple exercise, that uses position and gravity to try and bring a little bit
more strength and endurance to the cervical extensors
or neck extensors. So Clara is gonna come. You’re gonna set yourself
up on hands and knees. Now, positioning is really important. What I’m doing with the head
in relation to the spine. So thinking about length,
rather than compression. As if someone had a string sort of pulling you
along through the neck, and we’re gonna grow tall and long, okay? And a little tuck of the chin. So you can think about giving
yourself a slight double chin, but we’re not jamming
up into that position. So we should be thinking
about a nice long neck, okay? The chin will tuck a little bit, so you should feel a very light stretch just at the base of the skull. Just being in this position, building up to about a minute, it’s gonna be great, because we’re working through
the extensors of the neck, that, when you’re sitting,
are gonna be turned off and become a little bit weak. So simply getting into this position, we can always also think about the relationship
between the shoulders. So if we drop down too far, okay, you’re gonna create that
little bit of a pinch. So you wanna be nice and strong through the shoulder blades, pushing the floor or the bed away. So it’ll be arm recruiting the
muscles around the shoulders, the neck and the spine. Now to make this exercise a
little bit more effective, we can start to recruit the eyes. Now there is a steep relationship between what’s happening at the eyes and the small muscles at
the base of the skull. So from this position, what
I’m gonna get Clara to do is looking just with the eyes towards the pinky finger on the left hand and then bringing the
eyes back to the middle and then looking with the eyes to the pinky finger on the right hand. Again, the next progression
is we can actually add in a little bit of movement. So again, leading with the eyes, we’re gonna look to the left and then we’re gonna allow the
head or the neck to follow. We’re gonna look back to
the middle with the eyes and then follow with the head. Eyes to the right. Follow with the head. Again, we can look at
the number of repetitions but we’re just building yourself up to a little bit of time. If you get to the point where the chin starts to drop forward and the head gets shortened, okay, we’ve run out of our endurance, okay? And that’s your sort of cue to give yourself a little bit of a break. Maybe flipping over onto the back just to allow those muscle to turn off but try to build yourself up
for a minute to two minutes just resisting gravity in this position. So to recap the important points. We’re gonna set up hands below shoulders, knees below hips. We’re gonna be nice and
strong through the shoulders. So we’re not sinking down towards. Okay, so we’re gonna push
the bed or the floor away to engage those stabilizing muscles. We’re thinking about
lengthening through the neck, with a gentle tuck of the chin to create that space at
the base of the skull. We then can start to move
the eyes left and right and if that feels okay, you can follow the movement of the eyes with rotation of the neck. This is gonna help to strengthen
those extensors, okay? And if you are sitting at a desk all day, they’re the muscles that we need to have a little bit of endurance. If you’ve got any questions, just leave a message below or shoot an email through.

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