Assisted Half-Kneeling Shoulder Flexion/Extension Cervical Flexion

This is a drill to assist the cervical flexion pattern in the stacked position.

Starting Position:
Half Kneeling

This is a drill to assist cervical flexion in the stacked position.

Set Up: Get into the half kneeling posture by placing one knee down directly under the hip and the other foot should be in line with the knee, this will create the 90/90 position. Depending on the individual, the width of the front foot can be adjusted for balance. The narrower the foot is in relation to the knee, the greater the challenge. The front foot should feel as light as possible, enough to be able to pick it up and put it down. Throughout the exercises concentrate on staying as tall as possible creating a straight line from the ear, shoulder, hip, and down knee for proper posture alignment. Hold the band in each hand.

Action: Raise the arms to chests height, then pull the band apart by flexing your left shoulder and extending right shoulder simultaneously. Maintaining arm position, flex the cervical spine by bringing your chin towards your chest. Make sure the body remains stable while the head moves.

Return: Bring the head back to a neutral position, return arms to the position at chest height in a controlled manner and then lower arms to sides. Repeat the process, switching arm positions.