CS | Cervical Extension - Foam Roller
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This exercise is designed to increase mobility through the cervical spine (neck) using the foam roller. Not only is full cervical extension important for a pain free neck but also for healthy neck, shoulder and general upper limb movement. It also hleps with the extension of the upper thoracic spine at the same time which is usually a difficult area to loosen.
This is especially helpful for those who need cervical extension in a road bike position, looking up and for those with lower cervical disc bulges. |
Demonstration and Instructions
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Start position: place the foam roller just below T1 (the large bump at the top of your upper back). Hold your head in a parallel position with both hands. Gently lengthen your neck and retraction your head to your head moves vertically down. Then when in full retraction, slowly allow the head to tilt backwards, guided by your hand, so the weight of your head is in your hand (not your neck muscles holding your head). Go back as far was you can go as though you are looking back to teh wall behind you. When the back of your head touches the roler - hold it there from 5-10. Then slowly return and grab the back of your head to lift it back up and reset. Try to not raise the head yourself with your neck - use your hand so it's a passive return to the start.
Special Notes |
Recommended Equipment
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