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
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