Neck - Cervical Stability

Описание: Physical Therapy First demonstration of Neck - Cervical Stability

🧾 What you’ll see
Setup — Neutral posture with ribs stacked over pelvis, long back of neck, jaw soft (tongue gently on the roof of the mouth), and quiet nasal breathing.
Activation — Low-load cranio-cervical flexion (“chin nod”) to cue DNFs without overusing SCM/upper traps.
Endurance & control — Isometric holds and small-arc movements, progressing from supine to quadruped/standing, often paired with scapular setting (depression/posterior tilt) for cervico-scapular coupling.
Integration — Dynamic reaches or band work while maintaining chin-nod and rib-pelvis stack.
Reset — Posture and breathing reset to “set” the pattern before training or daily tasks.

🎯 Coaching cues

“Lengthen, then nod” — imagine a string lengthening the back of your head; make a tiny nod from the upper neck (no thrusting the chin).

“Ribs over pelvis” — exhale to stack; avoid flaring or arching the low back.

“Jaw easy, eyes level” — no clenching, no head poke or tilt.

“Light is right” — feel deep, gentle tension at the throat base; if SCM/upper traps burn, you’re doing too much.

“Breathe” — slow nasal inhale; soft, long exhale during holds.

💪 Why it helps

Recruits and conditions DNFs for head-on-neck control and postural endurance.

Reduces overload of SCM/upper trap/levator by improving motor strategy.

Improves scapulothoracic rhythm when paired with scapular setting.

Supports clearer mechanics for lifting, running, overhead work, and screen time.

📋 Step-by-step (typical flow)

Supine chin nod (cueing): Pillow or towel under head as needed. Micro-nod like saying “yes” without lifting the head; hold with easy breathing.

DNF endurance hold: Maintain the nod; optionally hover the head a few millimeters for 3–5s, then rest. Quality over height.

Quadruped nod + reach: Hands under shoulders, knees under hips. Hold the nod as you gently reach one hand forward; pelvis quiet, ribs stacked.

Standing wall slide or band row with chin nod: Keep head tall and stacked; move the shoulders/arms while the neck stays quiet.

Reset: Stand tall, long back of neck, inhale wide into ribs, soft exhale to re-stack.

⏱️ Dosage

Motor control: 2–3 sets of 5–8 reps of micro-nods and short 3–5s holds.

Endurance: Build to 10–20s holds with normal breathing, 3–4 rounds.

Frequency: 3–5×/week or as part of your daily posture routine.

Tempo: Slow in, pause/breathe, slow out; stop before form breaks or superficial muscle gripping.

⚡ Progressions

Add unloaded head hover time (still micro-hover, not a big lift).

Integrate banded rows, Pallof press, or Y/T variations while maintaining the nod.

Advance to single-leg stance or marching to challenge cervico-vestibular control.

Use laser/target feedback to minimize head drift.

⬇️ Regressions

More head support (towel height), shorter holds, or just exhale-to-stack + micro-nod.

Side-lying nods if supine loads the neck.

Reduce arm movement amplitude during integration drills.

❌ Common errors

Chin poke (translating forward) instead of true cranio-cervical flexion.

Jaw clench, breath-holding, or neck/shoulder shrugging.

Losing the rib-pelvis stack (arching the low back or flaring ribs).

Chasing big ranges or long holds that recruit the wrong muscles.

🧰 Equipment
Mat, small towel/pillow, optional light resistance band, wall.

🚨 Disclaimer
This video is for general educational purposes and is not a substitute for individualized evaluation, diagnosis, or treatment. By performing these exercises, you agree to consult a qualified provider if you have pain or medical conditions, assume all risks of exercise participation, and understand that viewing this video does not create a therapist–patient relationship with Physical Therapy First. Stop and seek care if you experience sharp pain, numbness/tingling, dizziness, visual changes, or shortness of breath.

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