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 extension with pulley

This exercise requires a neck harness with a ring.

Start from a standing position, looking straight ahead with the harness placed so that the ring is in front and is centered (neither to the right or left, but in the exact center). The ring should be connected to the pulley, which ideally should be about the same height as the head. If the pulley is higher than that, you could stand on a board or step. If you don´t have one, the harness will tend to move during the movement, so you should hold it with you hands. Do it only if there is no alternative.

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 manage more weight, begin with low weights (for example, 2,5 kg.) and slowly increase over time as your muscle strength and resistance improve.

From the starting position, stretch your neck backwards slowly, holding a second at the furtest point, and then return slowly to the starting position. During the movement, you should be careful to extend only the neck (there is a tendency to arch the entire back, backwards, even at the hips) and avoid bending the neck forward. Remember to look straight ahead at the starting position, not downwards.