Unable to turn your head and neck as far as you want? This simple solution will get you more rotation!
Losing some of the ability to turn your head and neck? Have you resorted to inching your way out of the driveway or into the next lane on the freeway, hoping someone will honk their horn if the path is not clear? Well let’s make the roads safer for all of humanity, and get you more rotation out of your neck.
Post isometric relaxation or PIR is a technique to increase the elastic length of muscle without initiating the unhappy stretch reflex when we go too far. There are other muscle groups that can benefit from this technique… We are focused on decreasing the limitation on cervical rotation.
From the seated or standing position, turn your head toward the right until you are pretty much maxed out in your ability to rotate further. Never take a stretch further than “reasonable discomfort”. Taking it to a place where sharp pain lives is an indication you have set off that stretch reflex and caused what you don’t need, progressive inflammation and muscle spasm.
So when you have reached reasonable discomfort in turning your head about as far as it wants to go to the right, make a fist with your left hand; bring the thumb end of your fist up to you your left temple area; and provide resistance with that left hand to movement, as you attempt with about 40-50% of your force to turn your head into the left from this fully right rotated position. This is an isometric stretch exercise (i.e. without movement).Hold that easy, isometric force for about 5-7 seconds.
While keeping your left fist up against your left temple, with the head and neck maximally rotated to the right, slowly release all isometric forces. Once relaxed, use your left fist to passively push your head further to the right. No more than to a place of reasonable discomfort. Repeat this process another 2 times as a method to increase head and neck rotation to the right.
After the third time through this PIR process, release the forces, put your fist away, and bring your head and neck to the neutral (i.e. straight ahead) position. Once you are there, turn your head and neck to the right and see how much further you can go.
Repeat this entire process for left rotation of the head and neck. Normally, you will want to finish in the direction that is more limited in range of motion.
That’s it! You can now rotate your head and neck further… making the highways and byways safer for all mankind. If you found this valuable, perform this PIR process 2-3 times per day to keep expanding your cervical range of motion.
Remember, when your alignment is less than perfect and/or you have suffered recent injury, joints get stuck, soft tissues have memory for what doesn’t work, and we can help.
Contact us at New Back Chiropractic today. We can help you move better to feel better for life.
If you suffer from back pain and neck pain more than you would like, take these three simple steps to move better, feel better, and enjoy life better:
- Schedule: reserve a 30 minute consultation with the doctor.
- Discovery: receive an examination with any necessary digital x-rays to find a solution for lasting relief.
- Relief: start moving better and feeling better for life!
In addition to these exercises, chiropractic care from New Back Chiropractic in Santa Ana can help re-establish your middle back to a more flexible and stable place. The result is a body that moves better, feels better, and enjoys life better. Contact us today to set up your initial consultation and start feeling better today!
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