In this practical video, Hannah, a qualified Liebscher-Bracht therapist, shows you how to relax the atlas, the top cervical vertebra, yourself. With easy-to-follow instructions, she guides you through various stretching and relaxation exercises that you can do in the comfort of your own home. She also shows you how to use everyday objects, such as a water bottle, for support. Follow her steps for a healthier and more relaxed neck area.
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Hello everyone, my name is Hanna and I am a professionally trained Liebscher and Bracht
therapist.
Today we'll be discussing Atlas Correction.
Let's jump right into the first exercise.
Sit upright with your feet firmly planted on the floor.
And then gently bring your chin towards your chest.
Gently tuck your head inward.
Then place both of your hands on the back of your head and carefully apply gentle pressure.
And then slowly turn your head as if you want to look down into your right pocket.
Then you'll feel a strong pull even more noticeable on the right side, extending all the way up
to the first neck joints.
Make sure that you maintain your intensity.
Below a 10, but above an 8.
This essentially means you should experience a pronounced pull, a distinct stretch, yet
still remain fully relaxed, without the need to resist or brace yourself physically or
mentally in any way.
Very good.
Slowly come back to the centre and turn to the left side, as if you want to look into
your left pocket.
Once you're settled in position, gently pull a little bit further so that you can really
feel a nice and satisfying stretch along your cervical spine.
And then hold the position, breathe in deeply and out deeply.
If you notice that the pull is weakening just a little, then gently press down a little
bit more to maintain the tension.
Nice work.
Now gradually make your way back to the centre.
Take your hands off your head and slowly sit up straight again.
Let's move to the next exercise.
Form a fist with your right hand.
Position the fist near your armpit and gently rotate your head toward the fist.
Bring your chin inward and gently, using your free hand, pull your head all the way over
to the side.
Make sure to push your right shoulder downward so that you can really feel a nice stretch
in the area around your neck.
Apply just enough strength so you can comfortably maintain the exercise with me for two full
minutes.
If you happen to feel it's a bit too intense, there's no problem at all.
Simply ease out of the exercise a bit and stay in position.
Continue to breathe in and out calmly throughout.
And if you notice that the stretch starts to ease up a bit, gently press your right
shoulder down once more to maintain the tension.
And gently tilt your head over to the side, ensuring that you maintain your position directly
beneath your toes at all times.
Wonderful.
Slowly take your hand off your head.
And come back to the centre.
Relax your shoulders a little bit.
And now let's move to the opposite side.
Form a fist with your left hand and place it in front of your armpit.
Then turn your head so it's facing the fist, tuck your chin in slightly and pull your head
gently towards the right side.
Left shoulder pushes down.
And hold the exercise with me for two minutes.
Once your neck has relaxed a bit more, press your left shoulder even further downward and
gently pull your head more to the side.
Ensuring that you maintain a consistent intensity of around the level of 9.
It's perfectly acceptable to keep it between 8 and 9.
Gently release your hand from your head, lift your head back and up.
Then relax your shoulders completely.
Now go ahead and pick up a small fascia roll.
Make sure you're sitting up straight, keeping a good posture and gently let your head fall
forward.
Totally relaxed.
Rotate a bit if you're aiming to roll onto your right side then just turn your head slightly
towards the left.
Set the roller.
Start approximately at ear level, apply pressure and roll very slowly.
Alternatively, you could use a bottle instead of the foam roller.
Ensure that it is not too firm or overly rigid.
If you notice, you've come across a tender or sensitive spot, press gently onto it and
begin to move it back and forth carefully.
Shift back and forth with the roll because by tilting it enables you to reach much deeper
into the various layers of your muscle tissues and fibres.
You can also just hold it at that spot and wait until it eases a bit.
When you notice the area has relaxed, then roll further to the next spot.
And do the same there, move it back and forth so that your neck muscles can relax.
And once again, very important, don't swing it too abruptly.
You truly did that extremely well.
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For detailed exercises to stretch your chest muscles, click this link.
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We're really glad you joined us today and we can't wait to welcome you again next time.
Goodbye for now.
