Neck Range - ATM #5

ATM #5 - What's your range? This lesson will improve range of movement in your neck with an easy method of turning the head while cradling the chin in your hands.

Sit towards the front of your chair, feet flat on the floor a comfortable distance apart and hands resting on your thighs. Repeat each instruction 3 or 4 times pausing for at least one full breath between each initiation of the movement.

1. Turn to one side and back to center. Notice how you did this movement. Did you turn only from your head and neck or did you include more of yourself in the movement? Without changing anything, do it again to the same side and notice your strategy for turning.

2. Now turn to the other side and back to center. Do you have the same range on this side? Does it feel the same or different than the other side? Which side was easier?

3. Rest for a few moments before continuing.

4. Now turn to one side and stay there. Look at the spot on the wall where your nose is pointing. This is your reference point. Return to center.

5. Now find your reference point on the other side. We’ll come back to these two points at the end of the lesson.
6. Cradle your chin in your hands. The heels of your hands are joined together, your palms are wrapped around your jaw line and the tips of the fingers are near your temples. Let your arms rest on or near your upper chest.

7. Staying in this position, imagine that your entire upper body is glued together so the head, neck, shoulders and arms have to move as a unit. Now turn to one side and back to center a few times remembering to stay at about 60% of your capacity. With the constraint placed on the upper body you now have to turn differently. Notice that you have to include your ribs and pelvis in the movement.
8. Do the same thing on the other side.

9. Bring your hands to your lap and take a rest.

10. Now turn from side to side. Notice if you automatically included more of yourself in the movement than you did at the beginning. Did you spontaneously go past your reference points?

11. If you find that you still don’t spontaneously include your ribs and pelvis in the turning repeat movement a few more times with your hands cradling your chin and feel how you move. Then drop your hands and see if you can continue to move in the same fashion without the constraint.

After a few repetitions the change will become automatic and easy.


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Thousands of people have benefited from Feldenkrais Awareness Through Movement® lessons; however, we cannot anticipate the needs and/or limitations of individuals. The material contained in these lessons is not intended as a substitute for medical treatment. Consult your doctor or physiotherapist if you have any concerns. Responsibility for the lessons is strictly that of the user.

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