Purpose: To activate the Deep Cervical (neck) Flexor muscles to provide stability for the cervical spine and support the head. It is mainly used in the case of acute neck pain
What It Targets: Activation of the Deep Cervical (neck) Flexors: Longus Colli, Longus Capitus, Rectus Capitus, Longus Cervicus; Restoring of the ideal 30 degree lordotic curve of the cervical spine
Procedure:
Place your head and neck in a neutral alignment with no neck pain or peripheral nerve symptoms into the arms or hands
Place your teeth lightly together and tongue on the roof of your mouth
Make fists with both hands and place the flat part of your knuckles under your chin
Nod very slightly in a very small arc down and toward you
Stiffen the front of the neck as you place light resistance into the chin with your fists without moving the head or neck at all
Hold for 5-10 seconds
Slowly build the resistance and duration of the hold to tolerance without causing any pain or peripheral nerve symptoms
Repeat as prescribed
Main Cues:
Less is more in regard to the motion: Nod very slightly. Do not mash your head back to the point where you feel your airway close off
Less is more in regard to the resistance: Press just enough to feel the deep muscles in the neck/throat activate, not the larger strips of muscle (SCM) on the sides of the front of the neck
Ease in and out of the motion slowly and with good control
Common Compensations/Adverse Effects:
Activation of the Sternocleidomastoid muscles, the long strut-like muscles on the sides of the front of your neck
Correction: Nod much less intensely and decrease the level of resistance provided by your fists
Feeling as though you are choking or cutting off your airway
Correction: The motion should be more like an arc, rather than bringing your head straight backward
Pain in your neck or symptoms down you arm(s)
Correction: Change the position of your head and neck to eliminate the symptoms. If you cannot, discontinue the exercise
Why We Love It:
Activates the deep, smaller stabilizing muscles of the neck that are crucial but often inhibited
Helps to restore the natural 30 degree lordotic curve that is ideal for the cervical spine (neck)
Helps to decrease common issues like cervicogenic headaches, TMJ (jaw) dysfunction, neck pain, etc.
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
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