Thanks!

There's 2 potential parts to this! 1. If you have the flexibility (no tightness) in another position then focus on the left turning to restore the left. 2. If you don't have it, then a stretch before trying to turn left will be helpful. Here is an alternative position to try kzfaq.info/get/bejne/g8-fZrqAtLWxlGQ.html I haven't posted a stretch video yet, but can definitely put this on the list 😊. In general going to the right isn't a bad addition. It won't necessarily improve the left range in a permanent way though.

Fair points. They will contribute the first 50% of rotation but will be apart of the full range anyway. I don't have anymore specific videos as such but know that any rotation or extension exercise will load them if you are doing the 'yes' or 'no' motion with your head. I've just uploaded a regression of this exercise today. Very similar but with some more feedback.

Do you mean an excercise like this when you refer to an extension excercise with an 'yes' motion for the suboccipitals? kzfaq.info/get/bejne/frmiZ9qUvdWlmKc.html&pp=ygUYaGVhZCBleHRlbnNvciBtc2sgcGh5c2lv@@theMSKphysio

Thanks for the feedback @ogun! Clicking could be for a number of reasons, many of which are nothing to worry about. One of the reasons is tightness. Weak muscles can be tight. So if you're thinking is correct, best to try 6-12 weeks of strengthening and see if things improve. I can't give specifics over this medium as I don't know your history and would need to do an assessment. Good luck!

Good question. It is relative to the individual and how much effort it takes. Strength improvements come from a handful of factor - structural changes, improved coordination, improved neural drive - to name a few. If you are not finding the exercises challenging, fatiguing, can multi-task while doing them and no post-exercise soreness then yes, they are likely too easy for you. Mobility/ROM is a different issue (albeit has some cross-over). You're options depend on your goals: 1. Strength - yes more weight or something requiring more coordination - there are some options on the channel. 2. ROM - a sustained hold at end range is required - the tricky thing with spinal flexibility is that there are many regions to move from. Clarifying where the restriction is will help you be more accurate in your exercise choices. If you are unsure I'd start with something more global and sagittal based - e.g. flexion or extension + less isolated movements. There are some general options on the channel for this. Hope this helps!

@@theMSKphysio Thanks for the in depth response! That's all good to know about mobility training. Definitely in need of that. While I'm not certain I know exactly where the restriction is, I'm thinking it's roughly C4 ish, because I can rotate my head 10-20 degrees easily, but any farther and I hit a brick wall. My main goal is stability (I have lax ligaments and shifting vertebrae.) Trying to find any and all exercises that have potential to help stabilize the cervical spine, in particular C1 & C2. Anyway, thanks again.

@Scott K gotcha! If you're only getting 10-20 degrees, it may be c1/c2. Hard to know when you are testing yourself. A long held stretch will start the process of getting flexible. That being said, it would definitely be appropriate to see a local professional who can test appropriately and take into account your previous history. Particularly in this part of the body. Many people do quite well with strengthening work to create more control around a joint. We see this often after ACL injuries at the knee.

@@theMSKphysio Gotcha. That would make sense. I have cervical instability of C1 & C2 (confirmed with DMX.) I've been seeing an upper cervical chiropractor for a few months now. We were at the point where the only play left in her playbook was to recommend prolotherapy injections (since I was entirely unable to tolerate exercises.) It was at this point that I discovered isometric exercises, which I could tolerate. Have also been doing lordotic curve correction. The combo has dramatic improved my symptoms and life overall. Still a long way to go though. Appreciate your channel. Thanks again!

@Scott K I'm a bit biased but considering you reaponded well to isometricd, a physio with upper cervical experience may be a good option at this stage. Check out my cervical endurance article for some ideas. Pleasure. All the best!