Cervical Range of Motion: Movement of the Month

Dr. Miaken Zeiger | Tuesday August 24, 2021

Cervical Range of Motion

This month’s movement goal is a core spinal hygiene movement to train your spine and also train how you carry yourself and your posture.  We are focusing on ranges of motion of the cervical spine because everything in our world pulls us forward, which is a stress input.  With cervical spine range of motion, we want to open things up, and train our body to be upright.

Recommended frequency: 3x daily, minimum; perform 10+ repetitions/set (or set a timer, over time you’ll be working up to 1000s of repetitions.

Movement will always be important, especially the movement of your spine… as it feeds information to the brain. Performing your spinal hygiene is a discipline and commitment done daily over a lifetime.

Let’s get started.

Cervical Rotation

Cervical Rotation Movement of the Month1. Perform standing.
2. Lift your chest tall (power stance.)
3. Roll your shoulders back and down
4. Relax hands at your sides or internally rotate your shoulders and clasps hands behind you.
5. Rotate your head to one direction without the rest of your body moving. Rotate into your greatest range-of-motion.
DO NOT MOVE PAST THE POINT OF PAIN
6. Bring your head back to center, and rotate your head in the opposite direction keeping your body stable.
7. Keep your eyes open.
8. Find your feet.

Click Here to watch Dr. Miaken demonstrate this Cervical Rotation exercise.

Cervical Lateral Flexion

Cervical Lateral Flexion Movement of the Month1. Perform standing.
2. Lift your chest tall (power stance.)
3. Roll your shoulders back and down.
4. Relax hands at your sides or internally rotate your shoulders and clasp hands behind you.
5. Use your chin as a pivot point, laterally flex your neck to one side, moving your ear to your shoulder to your greatest range-of-motion
DO NOT MOVE PAST THE POINT OF PAIN
6. Move your ear to your shoulder
7. Keep your eyes open.
8. Find your feet.

Click Here to watch Dr. Miaken demonstrate this Cervical Lateral Flexion exercise.

Cervical Flexion/Extension

Cervical Flexion Extension Movement of the Month1. Perform standing.
2. Lift your chest tall (power stance)
3. Roll your shoulders back and down.
4. Relax hands at your sides or internally rotate your shoulders and clasp hands behind you.
5. Tuck your chin, flex your chin forward.
6. Move back to center.
7. Extend your head back, folding the base of your head over each segment
8. At full extension, reach the top of your head to the middle of your back (which will open up your chest into full extension.
DO NOT MOVE PAST THE POINT OF PAIN
9. Keep your mouth closed.
10.Keep your eyes open.
11. Find your feet.

Click Here to watch Dr. Miaken demonstrate this Cervical Flexion/Extension exercise.

I look forward to connecting with you the next time you are in the office to discuss how this exercise has benefited you personally.

My challenge to you:

Move … throughout your day, frequently, regularly, intentionally, whenever you think of it – MOVE! By introducing specific movements to your structure and spine, you counteract the physical stress induced by gravity, chronic faulty posture, imbalance and malalignment, musculoskeletal restriction and poor flexibility.

 

 

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