The Total Core-Prone. This next exercise is called the Total Core-Prone because it trains the core muscles from the upper cervical spine down to the pelvic floor. Proposed muscle activation includes the following: the deep neck flexors, lower cervical multifidus, lower trapezius, transversus abdominis, lumbar mutifidus, oblique abdominals, rectus abdominis, pubococcygeus, gluteus maximus, etc. It [...]
The HeadFlex. It is becoming well established in the scientific literature that individuals with chronic primary headaches, to a large degree, suffer from weakness and poor endurance of the deep neck flexors (ie, rectus capitis anterior, rectus capitis lateralis, longus capitis, and longus colli), which is also correlated to forward head posture34,35,36. By stabilizing the [...]
The JacRetract. This 2-stage exercise works very well with McKenzie’s neck retraction exercises33. The key to successful head-neck retraction is trunk stability. Without it, the movement is only partially effective in restoring extension to the lower cervical spine. Stage 1. a. In the sitting or standing position, the patient engages the handles in a downward [...]
The Total Core-Standing. This exercise activates the entire core system from the bottom up. It’s a wonderful way to “awaken” the postural support muscles of the entire body. a. The patient stands with relaxed knees, finds his/her neutral lumbopelvic position, and then activates the core muscles of the lower torso (pubococcygeus, transversus abdominis, etc.) b. [...]
One of the consequences of forward head/rounded shoulders posture is the loss of neck rotation in the tightening position. This has serious implications on daily functioning, including seeing your blind spot when you are driving.
The Head Turner exercise seems simple enough, but it is essential and effective for recovery of rotation. Once a healthy and stable alignment is established with the PostureJac, myofascial release can happen. In addition the PostureJac maximizes the separation between scapula/clavicle and the occiput for maximal stretching. The consequence is a greater range of rotation, increased neck mobility and reduction of muscle tension and nerve impingement in the neck region.
Tension and stress in the cervical region is associated with cervicogenic headaches and TMD
Similar to the Rocket and Piston, the name TurtleNeck paints a picture of spinal lengthening. In this case, of a turtle’s head-neckemerging from its shell. The weight of the head, 10 -14 pounds, has a profound effect on the central axis of the body when it is in a forward position. For every inch of forward head/rounded shoulders posture there is an additional 10 pounds of pressure on the neck.
It is common to see people with 2 – 4 inches of forward head posture/kyphosis. Instinctively the body moves to reduce that pressure, but not always in healthy ways. The neck recoils. Thus the name “turtleneck” and it is often associated with dowagers hump. Instead of being 3 inches forward, it is only 1.5, reducing 15 pounds of pressure. This is still not good, so the neck needs to be pulled back out as part of the posture correction and spinal lengthening process in the cervical region.
The Piston exercise is important to create kinaesthetic awareness of good posture. Part of posture restoration/improvement requires a release of tight and rigid structures. Another important part involves the activation and strengthening of dormant muscles that are important for maintaining good alignment.
Additional strengthening can be achieved by providing resistance to this upward motion and spinal lengthening by using the Thera-Band tubing as illustrated.
2. The Rocket. a. In the standing or seated position (ideally in a chair without armrests so as to avoid interference), the patient pretends to be a rocket that is “blasting off.” As the PostureJac handles are pushed down with moderate pressure, the patient’s torso is propelled upward against gravity like a rocket until “lift-off” [...]
This is the first in the series of exercises, taken from Dr. Makofsky’s text Spinal Manual Therapy, a Guide to Soft Tissue Mobilization, Spinal Manipulation, Therapeutic and Home Exercises, 2nd edition, published by Slack, Inc.
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