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„press your head to the floor“

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last update: 30.12.2018
Name:
Trivia name: Press your head on the floor
Level: A

• Classification: A
• Contraindication
• Effects of
• Preparation
• follow-up
• derived asanas
• similar asanas
• diagnostics
• Instruction
• details
• Variants

Classification

classic: functional exercise
psychomental:
physiological: stretching (neck)

Contraindication

Effects

• (207) Neck/spine: reclination force
  
• (622) Strength of the neck / cervical spine
  

Preparation

Follow-up

derived asanas:

similar asanas:

Diagnostics (No.)

Variants:

wall instead of floor

Instructions

1. Lie in savasana.
2. Slowlypress the back of the head more and more firmly onto the floor, without lifting the head further into the neck (in contrast to matsyasana). The upper back may lift off the floor once a certain amount of force has been exerted.

Details

1. The amount of force used should be increased slowly and any limitations of the neck muscles should be taken into account. In the case of neck tension, even a moderate application of force can trigger a clear sensation in the muscles. As the neck muscles work in a fairly neutral angle range here, the muscular work will not lead to an increase in tone but rather to a reduction in hypertonus.
2. The shoulder blades move towards the pelvis and the spine.
3. You can exert enough force to lift the upper back if this is OK for the neck muscles. If there is uncomfortable pressure at the point of contact at the back of the head, a blanket can help to soften it.
4. To intensify the exercise, the arms can also be folded across the chest instead of lying at the side of the body.
5. It should be possible to perform this posture with at least a moderate amount of force, even if there is known damage to the cervical spine. However, the advice of the treating therapist should be sought before attempting more vigorous exercises.
6. In addition to the muscles in the neck area, a slight strain may also be felt in the area of the autochthonous back muscles further caudally.

Variants

wall instead of floor

Instructions

Details