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Prone Instructions:
- Lie on your tummy propped up on your elbows
- Activate through your core and thoracic spine so your drawing your ribs to the roof and pushing down through your elbows
- The movement you are aiming for is a horizontal translation of the neck towards the ceiling
- You will feel a gentle activation of the muscles in the anterior and posterior aspect of the neck
4 point kneel instructions:
- Start in a 4 point kneeling position with your hands under your shoulders and knees under your hips.
- Have your chin slightly tucked and then slowly bend your neck to look down towards your feet.
- Start to straighten by rolling up from the base of your neck to return to the start position.
Precautions:
- Think about lifting and lengthening through the back of the neck instead of bringing the chin forward
- Avoid clenching the jaw
- If you’re unsure of the movement please consult your physiotherapist
