Practice 39 – The Neck in Suspension

The Neck and Suspension and Propulsion

In this practice you are going to experience the ability to use the movement of the rest of your body, to bring full engagement both for contraction and release, into the muscles of your neck.

1. Put yourself into the left leg (front leg forward) suspension position in the clockface, as per Practice 13

2. Put your pelvis correctly into a sagittal, frontal and transverse plane in the above position, so your direction is towards 1 O’Clock

3. Have your ribcage facing 11 O’Clock, again correctly in the 3 planes of movement.  So: 

Sagittal Plane, your ribcage will be lifting up, Frontal Plane, your left side of ribcage will sea-saw down towards left leg forward, transverse, your ribcage will go towards 11 O’Clock as your pelvis goes towards 1 O’Clock

4. Now bring your attention to your head and skull.  Take your left arm backwards and downwards with fingers pointing to the floor, whilst taking your right ear towards your right shoulder at 90 degrees

5. Move slowly in and out of this movement. Notice how it feels in your neck, as your whole body moves.  Can you feel the contraction in your neck?

6. Now do the same movement, the only difference being that you are taking your left arm forward (instead of downwards) along with your left leg, and with your right ear going to the right shoulder, let the back of your skull and head lift upwards

7. Now repeat this with your right leg forward, which will require your pelvis to face towards 11 O’Clock, your Ribcage towards 1 O’Clock, and your left ear towards your left shoulder

8. Now bring your focus when you do these movements, to your back leg in propulsion.  Try the movements with your back foot correctly in supination with your hip, knee and ankle rotating away (5th met must stay connected).  Then compare to when you keep the back leg heel and whole tripod on the ground.  What do you notice in your neck, depending on the placement of your back foot?

The neck in suspension phase of gait – anatomy in motion

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