Daily Mobility Exercises by Dr. Kelly Starrett › Forums › Back › Neck – Reverse Curve

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    • 10/29/2018 at 11:05 pm #71906
      AvatarGoran Plećaš
      Participant
      Struggling with forward head  and 
      Had an x-ray with motion and my c1-c2 and c-4,5 are not firing  but c3 moves like a healthy spine. I’m also @ 60lbs on the forward scale. So lost what to do . Chin tucks?   
       The mwods with the first two vertebra of rib-cage helped  and moving the chin around with shoulder behind with the band reinforcing the internal rotation while tacking under the clavicle. I have all level 1,2 and 3 mobility tools and theracane
        Been looking at book doing the ball behind the head to ear.  I feel like I can’t fire up the front of my neck. I don’t know how to hold my head. I know it’s center of gravity and my eyes control the spine positions. the neck you have to stretch , strengthen and condition. But the reversed curve in head and those vertebrae not  firing , means the only work outs I should be doing is things to fix that? I played video games when I was growing boy 8-13years (bad choice) looking at computer screen all day.. I have a cervical correction foam block but im not sure how to get use of it. The video for the block said put it under where your shoulders meet and let your head look up . I seem to be unable to get in a lot of these positions like I can’t do chin tucks that well. Interested on any suggestions for the reverse curve part.. . 
      Ps ..Can’t get right muscles to fire  .  It’s very hard to relax on the foam rollers and foam block .
      Where can I get information on the reversed curve part..
      I know I need to work upstream and downstream, however I feel I can not do ANY exercise correct because my shoulders always feel not relaxed and my neck ALWAYS hurts. I went to a chiro specializing in neck, however I know I have to do home maintenance and other things.
      I DO NOT WORK OUT anymore because I have a reversed curve neck. Zero workouts besides neck things that I’m trying.
       I feel lethargic a lot, I do not feel strong at all, and I feel the brain stem is restricted and all other kinds of mess due to this. 
      I do not even want a standing desk because I feel I do not even stand right (even in captain stance with butt fired)
      Kelly says the neck is stuck in extension and flexion aka Bad combo… Like I said,, I have an idea what to do but the pain comes back because I do have bad posture because I DO NOT know how what to be firing with my neck and I’m pretty sure its not firing  C1,C2. C4.C5
    • 10/04/2019 at 12:30 pm #88436
      AvatarFred Stone
      Participant

      I find that wrapping a nalgene water bottle in something like a hand towel, and laying on the floor with it under my neck, adjusting up and down every few minutes provides a lot of relief. I’ve built up to about 20m a day, usually to wind down before sleep. It should feel quite relaxing. You might also want to consider getting a different pillow, like a lower profile orthopaedic one. I’ve found Kelly’s trap & 1st rib mobilisation with a lacrosse ball and doorframe helpful. Good luck.

    • 10/07/2019 at 10:23 am #88568
      Kelly StarrettKelly Starrett
      Moderator

      Hey Goran,
      First: Great advice Fred!
      Second: You are already doing a good job here.

      The key to the head is to improve the relationship with the thoracic spine and also the shoulders.

      So: Global extension: Plexus wheel or a keg would be great to lay over for 5-10 min a breathe.
      What is your daily set up? Are you sitting at work when you could be leaning against a bar stool?
      Go after your shoulder internal rotation (hang archetype)
      We need to get you doing some very slow controlled pressing/planking to get those shoulders to stabilize your neck and t-spine.
      Finally: We have had great success working with neuro-muscular dentists around jaw positioning. Guard lab etc. We need make sure you also aren’t grinding your teeth.

      You got this.
      Kelly

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