Daily Archives: April 3, 2017

HOW TO DECOMPRESS YOUR NECK![neck posture fix]


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Stretching the neck is definitely a good idea, but if it isn’t combined with neck decompression exercises, it will only help transiently!

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The most basic neck decompression exercise is the CHIN TUCK! (See above)

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The idea is that when you’re stuck in forward head posture (FHP-🅰), your upper cervicals gets stuck in too much extension and your lower cervicals are in too much flexion. As you perform the chin tuck (🅱) , you introduce more upper cervical FLEXION and more lower cervical EXTENSION into your system

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This simple exercise will increases upper and middle thoracic extension and also puts a good active stretch on all the superficial neck muscles/fascia/ligaments of the posterior cervical and upper thoracic spine as well as the sub-occipitals muscles

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It serves a dual-purpose of lengthening short muscles and strengthening 💪🏼 key postural muscles, which act against gravity and are subject to postural fatigue

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👉🏼Remember that while doing this exercise you’re trying to POSTERIORLY translate your head back (like a 🐢) you do NOT want the head to tilt back. The head must remain parallel with the body throughout the movement (you’re essentially giving yourself a double-chin at end range 😝)

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Start with 3 sets of 5-10 reps every day and slowly build up to 12-15 reps!

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