Cervical Flexion, Foam Roller

Описание: Many of us move around in our daily lives with the thoracic spine in flexion and the cervical spine in extension. Working on a computer, hunching over your phone, driving the car, and many other seated activities are performed with cervical extension. This can lead to neck pain, shoulder, pain, elbow pain, headaches and more.

Cervical flexion exercises can be used to stretch and strengthen the neck muscles that are chronically shortened from prolonged sitting.

Lie down prone on a foam roller lengthwise, with your arms forming a 45-degree angle away from the torso and the back of your head resting on the foam roller. Notice how there is a natural cervical arch in the spine? The aim of the exercise is to flatten your neck against the foam roller. Focus on tucking your chin down towards your collar bone and lengthening your cervical spine by pushing the crown of the head up. You will feel the muscles in the neck, working to flex the cervical spine. Hold this flexion for 3-5seconds.

After flattening as much as possible allow the head to return to a relaxed position before repeating the prescribed number of repetitions.

You will notice that I struggle to close the arch completely, and this is a sign that I need to work on this exercise.