CEVICAL-DORSAL EXERCISES

Cases studies Aims of the exercises Rules for performance of exercises Abdominal exercises Dorsal-lumbar exercises Cervical-dorsal exercises Angled bending of arms in a tanding and and leaning position Neck extension against resistance Neck bending against resistance Inclination of neck against resistance Shoulder raising Shoulder rolls  Neck flexion with pulley  Neck extension with pulley  Neck bending with pulley Neck flexion-lying down Neck extensions from lying face down Neck bending lying on your side Exercises for glutei and quadriceps Dorsal-lumbar stretches Cervical-dorsal stretches Ischio-tibial stretches

Neck flexion-lying down

 This exercise requires a neck harness with a ring.

Start by lying down face up (in "decubitus supine") with your neck perfectly aligned with the spine and look straight up. You should be lying so that the back of your neck and head are over the bench, bed or cot you are lying on and the harness should be placed so that the ring is on the back of the skull and is centered (neither to the left of the right but in the exact center). A weight should hang from the ring, on the shortest chain possible. Keep your hands by your side or cross them over your chest.

This exercise should start with a weight that allows you to perform 4 series of 12 repetitions. Be careful with the weight you use; while your muscles may be able to do the exercise, you could be stiff afterwards, and stiffness in the muscles used in this movement could cause more intense and lasting pain than in other areas. Therefore, and though you may think you can do this exercise with more weight, begin with low weights (for example, 0,5 or 1 kg.) and increase gradually over time as your muscle strength and resistance improve.

From the starting position, bend your neck forward slowly, holding the position at the point of greatest flexion for one second and then return slowly to the starting position. During the movement, you should be careful to bend your neck (do not pull it forward), and move only your neck (there is a tendency to bend the spine). Do not bend your neck backward (in the starting position you should be looking upward vertically, but not tilted backward).