Neck Mobility Routine Increase Range of Motion & Flexibility скачать в хорошем качестве

Neck Mobility Routine Increase Range of Motion & Flexibility

This video focuses on neck mobility, flexibility, and healthy movement through the full range of motion of the cervical spine. You’ll be guided through each movement of the neck / cervical spine. Full guidance on how to perform each movement safely and effectively is provided throughout the video. ⸻ Lateral Flexion (Right & Left) Gently tilt your head toward one shoulder, then repeat on the opposite side. Keep the movement small, relaxed, and pain-free. ⸻ Rotation (Right & Left) Slowly turn your head to one side, then repeat to the other. Stay upright and move only within a comfortable range. ⸻ Flexion Gently lower your chin toward your chest. Allow the back of the neck to lengthen without forcing the movement. ⸻ Extension Gently lift your chin and look upward within a comfortable range. Avoid compression and keep the movement relaxed. ⸻ Chin Retraction Gently draw your head straight back while keeping your eyes level. Focus on posture and control rather than force. ⸻ Upper Back Opener Open through the upper back while keeping the neck relaxed. Allow the movement to create space without strain. ⸻ Chest Opener Open through the chest while maintaining a relaxed neck and steady breath. Let posture improve naturally over time. ⸻ Guidelines: Use good form with slow movements to get into position for gentle stretching with light tension on the muscles. The goal is light tension over time, if it feels like 10 seconds is too long, tension keeps increase or pain starts, you may be too deep into the stretch. Begin with 10 seconds and gradually work up to 1 minute as your body adapts. Breathe normally and stop if you experience pain. For full instruction and demonstration, perform these exercises along with the video. A complete description and guidance are provided in the video description.