TURN YOUR HEAD

Myofunktional Exercise  Collection

Application:

An application of the group COLLUM EXERCISES (see there) which is effective in coordinating the muscular setting and creating a basis for a solid training posture. This variant affects the rotation of the head around the axis of the cervical spine.

Contents:

The exercise represents a stretching and mobility exercise for the collum muscles (head rotators) in a slow-motion manner.

Materials:

Not required.

Procedure:

- Previous exercises: BASIC-POSITION with its posture elements.

-Starting position: (a patient suitable description is given in the process description of chapter SITTING-POSITION).

- Step-by-step-description:

-1 The BASIC-POSITION is attained;

-2 The face remains in a vertical position, the “drawer in”. The eyes turn to one side to look behind over the shoulder the back; the head is following in a slow rotation till the mobility limit.

A twinge in the muscles of the counter side becomes perceptible (M.sternocleidomastoideus).

-3 The position is kept with counting out.

-4 Return to start position.

-5 Repetition for the counter-side.

-Timing: With a slow head rotation under counting to twenty or more the exercise takes up to half a minute for one side, adequate for one sequence. The follow-up sequence is given trough the exercising of the opposite side.

A series should, therefore, hold at least ten sequences.

Characteristics:

Stretching, Autostretching, Mobility, Body Stereognosis.

Remarks:

Adults with a suspected CSS (cervical spine syndrome) will exercise cautiously and with a hint of strength only.

Discussion:

See also COLLUM EXERCISES.

The here discussed exercises brings about a stretching of specially the M. sternocleidomastoideus (Myofunktionelle Therapie, Vol. I, Page 42) the head rotator which might be considerably involved in Orofacial disorders. An exercise named VAULT is not included in a special chapter. It resembles the current one except one detail: The rotation in slow-motion is missing as the end position on either side is immediately taken up followed by the tensioning of the musculature and holding this position with counting. Here the stretching may be supported by a hand pushing sideways.

Instructions:

The head shall be able to make a far turn to both sides. You might learn that through a stretching exercise for the neck muscles.

In the start we take up the SITTING-POSITION. To get that right you tried to imagine your head being a turnip balanced on top of a column piled up from tins. Here, now, to do it correctly we will see this turnip put on a broomstick. The turnip gets well balanced nicely upright and then we start turning it slowly to one side as far as possible and in the end with some force till the muscles at the opposite side start to give a bit of a tensioned aching feeling.

Keep the position while counting to ten; and back to the SITTING-POSITION.

Next will be the other side: The head is turning the face in a direction as if to let it look over the shoulder. Again very far and in the end with some vigour till sensing the tension in the others side. Position is kept under counting to ten and again the SITTING-POSITION.

This being one sequence we repeat it three or four times or as often, as arranged.