NECK
You will work with two different sets of movements here: 1) right to left and 2) up and down. Again, do the easiest side first, then do the other side. Let's start by looking to the right, then looking to your left (lateral rotation). Which side was the easiest to move to? You again will follow the routine you did with the shoulders and the back. Focus on the contraction not the release. Do 4-8 mini crunches, moving only about an inch. While doing the movements, your head should be parallel to the floor and should move into position over the right shoulder, then reverse and move into position over the left shoulder. You may not be able to move your head this far. Do not force it. As always, move only as far as is comfortable. As you continue to do the movements, your range of motion should increase. Now slowly come to a normal sitting position. How does your neck feel?
After having done both the right and left set of neck movements, do two complete movements from right to left and again right to left (or left to right, left to right), then back to center. Visualize yourself again on a big swing in the park, which
moves in a flowing not jerky fashion.
Now let's do the second set of neck movements by bringing your head down then back to center then looking up (flexion then extension). Which one was the easiest? Follow the same basic routine you did with the first set of neck movements. Focus on the contraction only, not the release. Do 4 to 8 mini crunches. Now slowly come to a normal position. How does your neck feel?
After individually having done both the up-and-down second set of neck movements, do two complete continuous movements. You will look down then up a couple of times, always going into comfort.
Remember to relax and have fun when doing these movements.
This is my first attempt with video clips. Here is a demo of the Neck.
I will update the clips. Any question email me at the address below.
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