Automobilization of the Atlanto-axial (Atlanto occipital) joint on the overball

This exercise is ideal when you suffer from pain in the cervical spine area, stiff neck, and often headaches


Goal of the exercise:

  • Relieving the joints between the skull and first vertebra (C1)
Default position
  • Lay down and keep your body straight, place your head on the overball
  • Keep your legs relaxed on the mat
  • Keep your arms freely alongside your body or you can rest your hands on your pelvis
Phase 1
  • Slightly turn your head down to the side, ideally the movement should be done only in between your skull and the first cervical vertebra
  • Take couple of deep breaths in this position, with each exhale try to turn your head even more to feel a slight stretch
Phase 2
  • Continue the movement up and back to the default position
  • Do the same on the other side as well, as if you’d want to draw a lemniscate (infinity symbol) with your eyes
Exercise video tutorial

Common mistakes

  • Overball is overinflated, so the head is bent too much in the cervical spine
  • The movement is done in too big range, which causes movement in the lower cervical spine
  • The head is slipping down
  • Performing the exercise too fast
  • Holding the breath

How often to exercise

  • You can exercise 2-3 times a day, repeat on each side 6-8 times

Videos that might interest you

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