Activating the Extensor Muscles
For optimal outcomes, once we restore neck motion and get better infrared thermal scans, we want to do some neuro extension rehab and some mobility.
Today, we’re going to demonstrate some neuro extensions. What we’re going to have you do is raise your arms out like that and pull the band apart about 15 times.
We’re not trying to gain muscle back here, but we’re activating the extensor muscles to turn the flexor muscles of the neck off so we can sit in better posture, take the pressure off the spinal disc, and everything like that.
We do about 15 of these, and you can relax there.
Activating the Triceps and Glutes
The next thing is we’re going to turn this way, and we want to activate the triceps and glutes. You’re going to squeeze these for three seconds and relax. Squeeze again and relax. One more time, and relax.
All right, turn this way. We’re going to do that 15 times.
Working on Neck Range of Motion
Then we want to work into the neck range-of-motion situations. Especially for people who sit a lot, every 20 minutes, we want to take a two-minute break.
We’re just going to flex the neck forward, and then we’re going to look up all the way. These are really good after an adjustment, too. Look down again. Do this 10 times.
You’re going to turn left and right. Come central, then turn left and right 10 times each way. Good.
Then you’re going to bring your ear to your shoulder 10 times each way. These are just good in general for taking a break from work.
Neck Rotation
Then we’re going to do the neck rotation. We’ll turn this way, and she’s going to line her thumbs up with her eye. She’s going to bring her hand out at a 45-degree angle as she follows it.
This is good for neck rotation. This also sets you up for good sleeping habits when you sleep on your belly and turn your neck.
Get a good adjustment, some neck neuro extension, and some mobility work, and you’ll get an optimal outcome.
I’m Dr. Christopher Boyhan, your actual chiropractor. See you on the next one.
