Neck Roll
Plane of Motion
Sagittal, Coronal & Transverse
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Keep the spine in extension throughout the exercise, resisting gravity.
Has assistance from the shoulder extensors & the co-contraction of the anterior stabilizers.
Deep Posterior Neck Extensors & Rotators
Rectus Capitis Posterior Minor, Rectus Capitis Posterior Major, Obliquus Capitis Superior, Obliquus Capitis Inferior, Spinalis Capitis, Semispinalis Capitis, Splenius Capitis, Splenius Cervicis
Rotate, side bend and extend the neck as it circles around.
When head drops down it gets a stretch while resisting gravity, working eccentrically.
Other Muscles at Play
Anterior spinal stabilizers maintain lumbo-pelvic stabilization and co-contract with the hip extensors to protect the low back and keep the back from dumping out and limiting the pelvic anterior tilt.
Shoulder extensors provide support for the upper body by pressing the elbows into the mat to create an anchor.
Scapular depressors & abductors keep the shoulders down away from the ears and scapulae stabilized while assisting the shoulder extensors with providing support for the upper body.
Objectives
Cervical spine mobilization & release.
Strengthen and mobilize the cervical spinal extensors and rotators.
Maintaining proper support from the arms, scapular stabilizers and navel to spine connection to integrate the core for lower spinal support is important to access the cervical movement without restriction.
Strengthen the muscles in the mid and upper back to stabilize the upper body.
Focus on breathing to synchronize the movement.