Third Trimester (Neck Series)

How to do?

1. Forwards and Backwards

From a straight position (a), slowly bend the head forward (b), chin towards the chest (c), then back to the beginning at (a) this is one round. Do 5 rounds.

Breathe out as you lower the head forwards or to the rear, breathe in as you raise it to the center.
Neck Series

(a)

Neck Series

(b)      

Neck Series

       (c)


2. Turning Side to Side

From a central position (a), slowly turn the head to the right (b), back to center (a), over to the left (c), and back to center at (a). This is one round. Do 5 rounds.

Breathe out as you turn the head to the side, breathe in as you center it.

Try not to turn the shoulders or upper body at all.
shoulders Series

(a)

shoulders Series

(b)

shoulders Series

(a)

shoulders Series

(c)

shoulders Series

(a)


3. Tilting Side to Side

From a central position (a), slowly tilt the head, right ear towards the right shoulder (b), back to the center (a), then left ear towards the left shoulder (c), then back to (a). This is one round. Do 5 rounds.

Breathe out as you tilt the head side-ways, breathe in as you raise it to the center.

Don’t turn the head at all – make the movement a pure side stretch.
shoulders Series

(a)

shoulders Series

(b)

shoulders Series

(a)

shoulders Series

(c)

shoulders Series

(a)


4. Full neck Rotation

Note: Some people find Full Neck Rotations are painful in certain positions. They should not do it.

Starting with the chin down on the chest at (a), Very Slowly roll the head around to the right side, ear towards right shoulder (b), continue around to the back

(c) then over towards the left shoulder (d), and down to the front again at (e). This is one roll.

Do 5 rolls in that direction then 5 in the reverse direction.

Breathe in for the first half-roll to the back position, and breathe out for the second half-roll to the front position.
neck Rotation

(a)

neck Rotation

(b)

neck Rotation

(a)

neck Rotation

(c)

neck Rotation

(a)


Benefits

Regularly exercising the neck in all directions is an effective way of releasing general neck tension as well as alleviatingtired eyes and many types of headaches. It improves circulation between the heart and the brain and aids in balanced thyroid function.

Regular neck exercising is very important for those who study a lot or who work in jobs with little head movement (eg computing, driving, reading).


Precautions

All neck exercising must be done with great care. Always move Very Slowly and Smoothly with a relaxed breath. If pain is consistently present in any neck position, seek a qualified opinion from a spinal therapist (chiropractor or osteopath).

Those with high blood pressure should be especially careful, and should completely avoid Variation 4, the Full Neck Rotations.
 

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