Endurance E400 - Page 42

Neck Extension Neck Flexion
LOWER BACK
Semi-Leg Straddle
MUSCLE(S) AFFECTED: spinal erectors
Sitting, knees exed 30 to 50 degrees, let the legs totally relax.
Point the knees outward; the lateral side of the knees may or may not touch the oor.
Lean forward from waist and reach forward with extended arms; hold position for 10 to 15
seconds.
Bending and relaxing legs decreases hamstring involvement and increases lower back
stretch.
1.
2.
3.
4.
Stretching the lower back from
a seated position
Rotational exion
of the neck
NECK
Look Right and Left
MUSCLE(S) AFFECTED: sternocleidomastoid
Stand or sit with head and neck upright.
Turn head to the right using a sub-maximal concentric contraction; hold for 10 seconds.
Turn head to the left using a sub-maximal concentric contraction; hold for 10 seconds.
1.
2.
3.
NECK
Flexion and Extension
MUSCLE(S) AFFECTED: sternocleidomastoid, suboccipitals and splenii
Standing or sitting with head and neck upright, ex neck anteriorly (forward) by tucking chin
in toward the chest; hold for 10 seconds.
If the chin touches the chest, try to touch lower on the chest with the chin.
Extend neck posteriorly (backward) by trying to touch the head to the trapezius; hold for 10
seconds.
1.
2.
3.
Warm Up/Cool Down Exercises
42