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 bending lying on your side

 This exercise requires a neck harness with a ring.

Start by lying on your side (in "decubitus lateral") with your neck aligned with your spine. Alternate series on each side. The movement is described now as you lie on your right side.

You should place yourself so that your right shoulder is just off the bench or cot you are lying on, and the harness should be placed so that the ring is just above the right ear. a weight should be hanging from the ring on the shortest chain possible.

You should start this exercise 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 exercise 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, slowly bend your neck to the left (that is, lifting the weight hanging from the harness), hold the position at maximum for a second. Then return slowly to the starting position. During the movement, you should be careful to move only the neck (there is a tendency to help by using your left arm against the surface you're resting on or to arch your back to the right) and avoid bending your neck to the left (in the starting position, your neck should be aligned with the spine, not bent toward the right).