It's September, which means heading back into the classroom for lots of us, so this month's theme is Back to School! Which means back to mobility and activation drills to combat all that sitting. Humans aren’t meant to sit, yet we’re forced to. This September, we'll be providing tools to combat the obligatory numb butt and neck ache.
Exercise: Deep Cervical Flexors Isometric Packing
Purpose: To activate the Deep Cervical (neck) Flexor muscles to provide stability for the cervical spine and support the head
Who It's For: Students, teachers, custodians, parents, paras, tutors and everyone else who helps shape the minds of the future! (Also anyone with a neck 😅)
Why We Love It: It stabilizes the neck by activating deep muscles that are typically inhibited (weak) and neglected in our everyday modern lives
Procedure:
Place your head and neck in a neutral alignment with no neck pain or discomfort
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 until you get fatigued
*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
Want to work with us in person at our Burlington Physical Therapy clinic? Schedule a free discovery call to learn how we can help you move better
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