Mobility in the Head and Neck (Cervical Spine)

Course
22 Lessons

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Do you want optimal mobility for martial arts?

Learn a safe, proven method to improve mobility in your cervical spine.

Improve flexibility and range of motion through an effective sequence of exercises.

Improve movement patterns for better functioning in daily life and sport.

Build strength in your neck and upper back for optimal performance in martial arts.

Your Instructor

Hi, I'm Sabrina Bliem, "The Karate Shrimp."

I'm a performance coach, YouTuber, and martial artist. I have a degree in Dietetics, and certification as a Sport & Exercise Nutrition Coach through Precision Nutrition. I am also a Certified Personal Trainer, Corrective Exercise Specialist, and Stretching & Flexibility Coach through NASM.

Course Curriculum

Introduction

Welcome to the Course

Preview

How to Improve Mobility

How to Implement These Exercises

STEP 1 - Inhibit

Cervical Extensors (Suboccipitals)

Levator Scapulae - Instrument-Assisted

Sternocleidomastoid

Thoracic Spine

Upper Trapezius - Instrument-Assisted

STEP 2 - Lengthen

Levator Scapulae - Static Stretch

Sternocleidomastoid - Static Stretch

Upper Trapezius - Static Stretch

STEP 3 - Activate

Incline Dumbbell Scaption

Prone Floor Scapular Retraction

Single-Arm Ball Dumbbell Cobra

Single-Arm Ball Quadruped Scaption

Supine Chin Tucks

Quadruped Chin Tucks with Stability Ball

STEP 4 - Integrate

Ball Combo 1

Ball Combo 2

Lunge to Scaption

Single-Arm Single-Leg Dumbbell Squat to Scaption

Squat to Row

Frequently Asked Questions

What equipment do I need for this course?

You will need a foam roller, light dumbbells, a balance ball, a dowel or equivalent, and a resistance band. A massage instrument or massage ball would be helpful, but is optional.

When does the course start and finish?

This course is a completely self-paced online course. You decide when you start and when you finish.

How long do I have access to the course?

You have access for the lifetime of the course.

What if I am unhappy with the course?

I would never want you to be unhappy! If you are unsatisfied with your purchase, contact me in the first 30 days and I will give you a full refund.

I'm ready to enroll