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 bending with pulley

This exercise requires a neck harness with a ring.

Start from a standing position to one side of the pulley with the harness placed so that the ring is on one of the sides of the skull and is centered. Alternate series on each side. The ring should be connected to the pulley, which ideally should be close to the height of the head. If the pulley is higher, you could stand on a board or step. If that's not available, the harness will tend to move during the movement, so you should hold it with you hands. Do it only if there's no 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 you may be able to do the exercise, you could be stiff afterwards, and stiffness in the muscles used in this movement could cause more intense and lasting pain than in other areas. Therefore, and though you may think you can do this exercise with more weight, begin with low weights (for example, 1 kg.) and increase gradually over time as your muscle strength and resistance improve.

From the starting position, bend your neck slowly in the opposite direction of the ring, holding the position at the maximum inclination for one second and then return slowly to the starting position. During the movement, be careful to move only your neck.

You should alternate each series with the opposition position (that is, with the ring on the left side of the skull and with the ring on the right side of the skull) and do 4 series on each side.