How to stretch the Neck Muscles - with minimum pressure in the cervical spine скачать в хорошем качестве

How to stretch the Neck Muscles - with minimum pressure in the cervical spine

How to healthy and safely stretch the neck muscles. In this tutorial I explain the principle of arching a spinal structure rather than rolling it to reduce intervertebral disc pressure as much as possible. The result is a quite effective stretch that doesn't need any outside help from an arm or hand, which is a lot safer for regular men and women who do not have any experience or education in structural work such as massage or ostheopathy. This exercise can be done by everyone and helps to propely coordinate the muscles in the neck which is rather important, given the necks role in a healthy and free body structure. You can use this methode on a daily basis if needed. Just stick with one or two repetitions of slow gentle stretching for best results. Timecodes: 01:25 quick overview - the neck muscles 04:55 the muscles in the neck react quite rapidely to fast movement 05:00 every muscle has to basic reflexes to protect it self: - if under too much pressure it relaxes - if stretched too fast it tenses up 06:34 four directional movement to the corners 07:00 the quadrants we use: NE/ SE/ SW/ NW 07:20 to stretch the neck safely we will use the muscles around the neck to perform the stretch rather than our arms or hands 09:10 the healthy way of stretching the neck - using the principle of "arching" rather than "rolling" 09:50 "rolling" and "arching" - the difference explained 10:53 the first quadrant 11:48 the head moves to the NE quadrant to stretch the left rear area of the neck - trapezius/ levator scapulae and deeper 12:31 to move or roll the head down is the wrong command - go with an idea of opening the part you want to stretch instead 13:10 2 areas of focus for best results 13:50 stretching the right front side 14:19 open your mouth when stretching the front side to reduce tension in your jaw joint and chewing muscles 15:08 chewing muscles are linked with the suboccipital muscles 15:48 right rear stretch followed by front left 16:37 if you want to you can add stretching the main directions - straight forward and sideways now 17:38 never intend "ear to shoulder" or "chin to chest" as this will increase intervertebral pressure 19:20 using an external force like arms creates too much pressure 20:00 using this arching methode without the use of your other extremities also helps you to increase propper coordination of the neck muscles wich is rather important 20:19 circeling the head - an additionl option after stretching - always go slow and start small, increase radius step by step 21:10 1st - big circles at the base of the cervical spine including the highest areas of the thoracic spine 22:10 2nd - small circles as high up in the cervical spine as possible 22:58 3rd - middle of cervical spine using the principle of arching 24:00 how your neck should feel through out your day 26:00 how many reps you should do of this exercise This exercise is compatible with:    • Tight shoulders? - 2 techniques to reduce ...   Tight shoulders? - 2 techniques to reduce tension and increase flow in the shoulders and:    • How to reduce tension in the neck - part1   How to reduce tension in the neck - part1