CEVICAL-DORSAL EXERCISES

Cases studies Aims of the exercises Rules for performance of exercises Abdominal exercises Dorsal-lumbar exercises Cervical-dorsal exercises Angled bending of arms in a tanding and and leaning position Neck extension against resistance Neck bending against resistance Inclination of neck against resistance Shoulder raising Shoulder rolls  Neck flexion with pulley  Neck extension with pulley  Neck bending with pulley Neck flexion-lying down Neck extensions from lying face down Neck bending lying on your side Exercises for glutei and quadriceps Dorsal-lumbar stretches Cervical-dorsal stretches Ischio-tibial stretches

 Neck flexion with pulley

This exercise requires a neck harness.

Start from a standing position, looking straight ahead with the harness fit snugly with the ring behind the skull, perfectly centered (neither to the right or left, but in the exact center). The ring should be connected to the pulle, which ideally should be at the same height as the head. If the pulley is higher, step up onto a board of platform. If you cannot step up onto a platform, the harness will tend to slip out during the movement so you must hold it with you hands. Do it this only if you have no other alternative.

You should start this exercise with a weight that allows you to perform 4 series of 12 repetitions. Be careful with the weight you use; while your muscles may be able to do the exercise, you could be stiff afterwards, and stiffness in the muscles used in this exercise could cause more intense and lasting pain than in other areas. Therefore, and though you may think you can manage more weight, begin with low weights (for example, 2,5 kg.) and slowly increase over time as your muscle strength and resistance improve.

From the starting position, bend your neck forward slowly, holding the position for a second in maximum flexion, and then return slowly to the starting position. During the movement, you should be careful to bend only the neck (there is a tendency to bend the entire back and even the hips). Avoid pulling your neck back; in the starting position, you should be looking straight ahead, not upwards.