Category: | Pilates Lesson Planner |
---|---|
Sub Category: | Matwork |
Types: | Restorative, Seated & Floor, Supine |
Anatomy: | Hips, Knees, Neck, Psoas |
Chakras: | Crown Centre, Heart Centre, Third Eye |
Therapy: | Anxiety, Eye fatigue, Fatigue, Stress |
Drishti: | Up |
Dosha: | Vata |
Lie on back. Feet flat on floor. Knees up. Looking up to ceiling, imagine you have a very long pencil on your nose. Slowly nod head moving nose towards body. Imagine you are drawing a straight line with your pencil on the ceiling. Don't go so far that chin compresses into neck. As you nod head back bring pencil line right above you, rather than past eye line. No tension in neck and shoulders.
Correct alignment of the head and neck
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Cervical Nod FAQs
What are the teaching directions?
Lie on your back. Feet flat on the floor. Knees up. Looking up to the ceiling, imagine you have a very long pencil on your nose. Slowly nod head moving nose towards the body. Imagine you are drawing a straight line with your pencil on the ceiling. Don’t go so far that the chin compresses into the neck. As you nod head back bring a pencil line right above you, rather than past your eye line. No tension in the neck and shoulders.
What Pilates exercises require the cervical nod?
When doing Pilates exercises such as Sit-Ups, Pilates Hundred, and Reverse Fly, it’s important to avoid tilting the head too far forward or backwards. Tilting too far forward (over flexion) or backward (overextension) can lead to a compression fracture of the cervical spine, disc rupture, or strain of spine muscles. That’s where the cervical nod comes to the rescue.
Is the cervical nod the same as the craniovertebral nod and head nod?
Yes.
Should all curling exercises begin with the cervical nod?
Yes.
Is cervical nod useful for everyday life?
Yes. Correct neck posture is useful in everyday life. After you’ve practised cervical nod, you’ll start sitting, walking, running and lifting heavy objects with correct neck posture.
Will cervical nod help prevent a strained neck and back?
Yes. Poor neck posture will lead to a strained neck and back. It’s a good idea to set alarms on your smartphone every 20 to 25 minutes to get up from your chair and walk around while focusing on correct neck posture.
In what directions does the neck move?
The cervical spine flexes (forward), extends (backwards), bends laterally, and rotates. That’s a wide range of movement! Gentle stretches, like Cervical Nod, that exercise the neck in all four directions are good to add to your Pilates practice.