In this practice, the wall is your wrestling partner. The purpose is to mobilize, diversify, and strengthen your neck through playful exploration.
Key concepts
Alignment — when parts are stacked and move in the same direction. Imagine the ends of a vertical blind gliding together in harmony.
Shear force — when stacked parts move in opposite directions, pull apart, or slide against each other. Like a vertical blind, if one end is stuck while the other is pulled, something may snap.
Swivel — when one part rotates independently of another, like a swivel chair seat moving while its legs stay still.
The activity
Front
Lean your forehead against the wall and explore rotating side to side with your head and trunk aligned, like a vertical blind turning smoothly.
Keep your trunk steady and swivel your head side to side.
Place the upper forehead against the wall and explore rolling up and down, as if nodding.
Trace circles with your head against the wall.
Side
Place the side of your head against the wall. Explore bending and rolling—dropping down and gently lifting with neck motion.
Back
Lean the back of your head against the wall and explore rotating side to side with head and trunk aligned.
Keep your trunk steady and swivel your head side to side.
Place the crown of your head against the wall and explore rolling up and down, as if gently lifting your chin up and down.
Trace circles with your head against the wall.
Safety considerations
Stop or ease up if you feel pain, tingling, or hear unusual sounds in your neck.
Reduce force or range if movements feel sharp or uncomfortable.
Movements should feel smooth, pain-free, and exploratory—not forced.
Remember: muscles are meant to lengthen and stretch, but joints tear. Forcing a joint to stretch creates shear force.
– Sam