In this video, Dr. Chase presents a series of neck exercises aimed at improving the quality, function, and integrity of the cervical spine. The tutorial begins with simple exercises that can be easily performed at home and gradually progresses to a more advanced set of exercises.
Understanding the Importance of Mobility
The focus of these exercises is to maintain mobility. Mobility serves as the fundamental layer for joint stabilization. It is imperative that each part of the body, including the low back, legs, mid-area, and the neck, should be stretched at least briefly every day. Most stretches should be held for approximately seven seconds, and daily stretching can vary from five to twenty minutes, depending on individual preference and ability.
Neck Ranges of Motion
Dr. Chase first explains the different ranges of neck motion, including neck flexion, extension, rotation, and lateral flexion. Moving the neck through these specific ranges allows the body to understand its spatial capabilities and achieve a broader range of motion.
Enhancing Range of Motion with Mild Pressure
In the next segment of the tutorial, Dr. Chase advises adding a slight amount of pressure—approximately 5-10%—to the end range of neck motion, holding it for five to seven seconds. This technique can be employed for all types of neck movements.
The Chin Tucks Exercise
A particularly helpful exercise called “chin tucks” is introduced next. This exercise targets the area under the skull and counters the forward head posture that many people unknowingly adopt. To perform a chin tuck, the individual places two fingers on their chin and pushes in, taking care to relax their jaws and chin. Each stretch should be held for about five to seven seconds and can be performed multiple times throughout the day.
Usage of In-Office Traction Units and Cervical Wedges
Dr. Chase also highlights the benefits of using in-office traction units and cervical wedges. These tools can help restructure cervical curvature and stretch extensor muscles. They provide a gentle stretch to the neck, which can help alleviate pressure and reestablish the natural curve of the neck.
Advanced Resisted Ranges of Motion
The final part of the tutorial discusses a more advanced version of the resisted ranges of motion, which requires a partner’s assistance. These exercises can aid in increasing the range of motion in the neck, particularly when it feels tight. Each motion should be performed two to three times per side.
Safety and Effectiveness
For safety and effectiveness, all exercises should be performed gently, with correct breathing, and by closely following the video instructions. Regular practice of these exercises can significantly enhance mobility and provide better support for chiropractic adjustments. Remember to remain consistent with these exercises for the best results.
