Monthly Mobility Tip with Coach Tina: Creating Relaxation in the Neck

Do you ever feel tension in your neck? Do you sit and stare at a screen for large periods of time? Do you have a limitation in range of motion in your neck or shoulder?  If the answer to any of these questions is yes, Coach Tina has a static hold for you.  All you will need is a kettlebell to help you stretch your neck muscles.

Establishing the Hold

Grab a kettlebell of a medium weight, probably between 20 and 35 pounds.  You don’t want the kettlebell to cause you to strain, but it does need a little heft to it.  You will start in a kneeling position with the kettlebell right behind you, between your legs.  Reach your hands behind you and pick up the kettlebell with both hands.  Keep your chest nice and tall.  From here, pull your shoulder blades together behind you and drive the kettlebell towards the floor.  Be sure to stay tall and not arch your back.  It will help to squeeze your glutes and abs through the hold.

Working Your Range of Motion

Once you’ve gotten into this position, you are ready to work range of motion in the neck.  Start by tilting your head back as far as possible and then dropping your chin to your chest.  Then, rotate your head to the left and to the right.  Finally, drop your ear to your shoulder on each side.  Continue through full range of motion in these positions for about a minute.  Then set the kettlebell down.

Try this stability hold 3 or 4 times and see if it gives you some relaxation in the neck and also allows you to feel better through those ranges of motion.  If you’d like to see a visual of the stretch, watch Coach Tina’s video here.   If you have questions, reach out to Coach Tina at tina@crossfitxtramile.com.