Here Arash is using @neckhammock in 2 different ways:
1️⃣Passive Traction
2️⃣Chin Tucking
✅With Cervical Spine traction, place the hammock on an area of the neck in which you are seeking to create space within Here Arash places the hammock under his upper cervical spine region.
✅Air on the side of caution when first performing this, begin by spending a maximum of 10 minutes at one given time. Slowly increase your tolerance!
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The neck hammock also applies a resistance cue to perform a chin tucks. We have found the tabata protocol to be quite useful.
✅This is achieve by performing a chin tucks for 20 seconds, followed by a 10 second rest break.
✅Perform this 8 times, for a total of 4 minutes and see how your neck feels afterwards.
✅Low load program of craniocervical flexion exercise (Aka Chin tucking) focusing on motor control and strength of the deep neck flexors has been shown through clinical trials to reduce neck pain!
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If you don't have access to a Neck Hammock then feel free to use a super-band, ideally one which has a broad surface area to avoid any irritation. There are a lot of neurovascular structures at the base of the head that you don't want to upset!
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Citation: Jull GA, Falla DL, Vicenzino B, Hodges PW. The effect of therapeutic exercise on activation of the deep cervical flexor muscles in people with chronic neck pain. Manual Therapy. 2009.
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