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Spinal Accessory Nerve Flossing

BeginnerMobilityTier T1

You stand and raise one arm straight in front to shoulder height. You push the arm further forward to move the shoulder blade, then tuck your chin in and repeat.

Targets: Neck (Cervical Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall on a flat floor with both feet flat about hip-width apart and nothing in either hand.
  • Raise your right arm straight in front of you to shoulder height with the elbow extended; then take the first floss position by pushing the arm a little further forward so the shoulder blade protracts while you hold a moderate chin tuck.
  1. A standing man with his right arm reaching straight forward at shoulder height, the right shoulder pushed forward and his chin tucked.

    Step 1 of 3

    Raise your right arm straight in front of you to shoulder height. Push the arm a little further forward so your shoulder blade slides forward, and hold a moderate chin tuck.

  2. The same standing man with his right arm still at shoulder height, the right shoulder drawn back, the jaw glided forward and the head tipped away from the raised arm.

    Step 2 of 3

    At the same time, draw your shoulder blade back, gently glide your jaw forward and side-bend your head away from your raised arm. Keep the right arm at shoulder height.

  3. A standing man with his right arm reaching straight forward at shoulder height, the right shoulder pushed forward and his chin tucked.

    Step 3 of 3

    Raise your right arm straight in front of you to shoulder height. Push the arm a little further forward so your shoulder blade slides forward, and hold a moderate chin tuck.

Safety Information

Keep every motion small and gentle and stay within a comfortable range; stop if pain, tingling or numbness appears or worsens. If you have a neck, jaw or shoulder problem or a nerve condition, ask a physical therapist or physician before attempting this exercise, because it is used to mobilise the spinal accessory nerve (cranial nerve XI). Keep the head and jaw motions slow and the body tall on a clear, flat surface. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.