Thursday, January 24, 2013

Day 208- Neck Pull in 3 Breaths

This exercise makes the advanced exercise of the neck pull even harder. (If you can imagine)

To do this exercise you will need a mat.  Start lying on your back with your legs long beneath you and your hands clasped behind your head.  Inhale into the back of the ribs and exhale as you lift your head, neck, and shoulders into the air.  Inhale here and then exhale as you roll up so that only the low back is on the ground.  Inhale one more time and then exhale as you complete the movement to sitting.  Take three breaths to return to the floor and then repeat 3-5 times.

Things to think about
If you have osteoporosis you can start this exercise in a sitting position.  Hinge back in a neutral spine and take three breaths and then return to sitting.

Often in the Neck Pull people get stuck at the ribcage.  When you take the second breath be sure to get all of the air out of your lungs which will lengthen the spine at the ribcage.

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