Stretches For Neck Muscles

Tight Neck? Neck Mobilizations . Disclaimer: These mobilizations are meant to be VERY gentle, there are neuro-vascular structures that run in this area. These mobilizations are NOT meant to cause numbness or tingling down the arm. You have been warned! . There are 4 mobilizations broken down in this episode. For all of these, begin by standing under a barbell. Ideally the bar will be just under shoulder height in order for you to place your shoulder girdle beneath the bar. 1๏ธโƒฃ1st rib mobilization. You will push your legs into the floor and use the strength of the leg to place an inferior glide on the first rib. 2๏ธโƒฃScalenes. While on the first rib (which is where the anterior and middle scalene's attach) bring your ear towards to opposite shoulder. This will stretch the Scalene muscles. 3๏ธโƒฃUpper Trapezius Stretch. Bring your ear towards the opposite armpit "Listen to the opposite armpit", this will maximally lengthen this muscle. 4๏ธโƒฃLevator Scapulae Stretch. place the bar on the inner/top portion of the scpaula, this is where the Levator will have an attachment. At this point you want to "smell the opposite armpit" this will maximally lengthen this muscle. -Add a chin tuck for the Upper Trap and Levator stretch to take it one step further. . ๏ฟฝArash here is holding onto the bar to avoid elevation of the bar. Again, be gentle here. Re-assess your neck motion afterwards and see how this feels!
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