Mind-Body Ritual: Diagonal Neck Extensions
Position
Standing or seated upright on sit bones
Breathing
INHALE through the nose
EXHALE through the mouth
Intention
Activating posterior (backside) cervical neck muscles. Regain cervical curve. Strength in awareness.
Practice
Begin with your chin tucked to your chest.
Tilt chin up towards the sky very slowly (move neck into extension)
Hold neck extension for only 1-3 seconds*
Tuck chin back down to chest and hold for 1-3 seconds
Repeat this until your neck feels warmed up
Ensure that you feel the lower vertebrae of your neck engaged with the movement, not just the upper neck.
Do NOT push this past any level of discomfort, this should create a light stretch in the front of the neck
Next, begin with your chin tucked towards one of your armpits.
Tilt your chin upwards and over to the opposite side in a diagonal movement.
You are basically looking up and over your shoulder.
You should end looking upward towards the sky with your head rotated towards the opposite side of the starting, tucked position.
Do NOT push this past any level of discomfort, this should create a light stretch in the front of the neck.
Make sure to:
- •Take a belly breath in (let lungs fully expand and push out belly button)
- •Plug shoulders back and down to stabilize them into the spine
- •Let the upper back rotate with the motion if it feels natural.
- •Keep your face relaxed.
- •Listen to your body for any pain or discomfort, in which case you should decrease the motion or stop the exercise completely
Movement Sequence
Right movement pattern:
Inhale: Up and to right
Exhale: Down and to left
Repeat minimum 12x
Left movement pattern:
Inhale: Up and to left
Exhale: Down and to right
Repeat minimum 12x
Take it to the Next Level
*If you would like to take this exercise to the next level, you can lay belly-down on the floor. From here you can squeeze your core and muscles between the shoulder blades to lift the head and open the chest. From this position (with arms in "goal post" position) you can practice cervical diagonal extensions with full body engagement.
⚠️ Important Safety Notice
**If you experience any pain, light-headedness, dizziness, nausea, or other forms of discomfort during this movement, stop! Consult your Chiropractor or other physician regarding what is suitable for your cervical spine and Nervous System.
From the True Self Series - Empowerment Movement Module
Shine Family Chiropractic