I fell in love with my sponge ball, again, on my way to Puerto Vallarta this week. On the 2,500-mile trip, I discovered how to use my sponge ball to combat text neck and stiff neck.
I will share with you three of my new sponge ball moves to restore healthy movement to your neck (cervical spine). Let me tell you my story and then I’ll tell you my moves.
For the past 4 days, my husband, John, and I have been driving from Portland, OR, USA. We are on our way to Puerto Vallarta, Jalisco, MX. We spend the winter months in Puerto Vallarta. Lucky us!
I am in the passenger seat. John does all the driving. He doesn’t like the way I drive (like a little old lady). And I prefer not to drive. So that works out well.
I have been using an 9″ inflatable exercise ball for lumbar support and stability when I travel. I place the sponge ball in a simple drawstring backpack. I “wear” the sponge ball on my lower back whenever I am seated. This trip, I found a new reason to travel with my sponge ball.
I have a lot of time on my hands when we travel by auto. And I am not very good at sitting still. And I love to move. I In fact, I teach intelligent movement for a living. So, naturally, I find ways to move, even while I am sitting in a small space for long periods of time.
On this trip, I decided to place the sponge ball between the back of my seat and my neck (cervical spine). I created three simple moves for neck mobility and stability. These moves will also help to reverse the forward head posture that happens when we spend a lot of time texting. Or working on the computer.
I find that the sponge ball creates a nice cushion to support your movements and keep them safe.
I like to practice (and teach) in moves in sets of three. So I have created three move for you that I call a “learning triplet”. Each learning triplet becomes a mini-sequence that is easy to remember and repeat.
For all three moves, partially inflate the sponge ball to about 85% or to personal taste. Start seated in a vehicle as a passenger. (Don’t do these moves while you are driving!)
Place the sponge ball behind the head. against the back of the seat. Press the back of your head into the sponge ball.
Start by noticing your breath. Breathe In. Breathe out. Continue to watch breath as you practice these moves. Notice how you feel as your start this learning triplet.
1. CHIN TUCK. Tuck your chin slightly as you press your neck back into the sponge ball. The base of your skull (occipital ridge) will move back and up with the chin tuck. You may want to push on your chin with your forefinger to assist the chin tuck. Repeat 3, 6, or 9 times. Listen to your inner athlete (everybody has one!).
2. CERVICAL ROTATION. Keep your chin slightly tucked and your head pressing into the sponge ball. Slowly look to the right. Rotate as far as you can without pain, discomfort, or tension. Keep your movement in the cervical spine. Keep your shoulders and torso still. Return to center and repeat on the left. Alternate left and right for 3, 6, or 9 times, whatever is right for you.
3. LATERAL CERVICAL SIDE BEND. Keep your chin slight tucked and your head pressing into the sponge ball. Slowly drop your right ear toward your right shoulder. Go only as far as you can without pain tension, or discomfort. You will be opening your cervical vertebrae on the left. You will be compressing the cervical vertebrae on the right. Stay in your cervical side bend for several breaths. Return to center. Repeat on the left side. Alternate left and right for 3, 7, or 9 times. Check with your inner athlete.
When you finish your learning triplet, take the time to notice your breath and ask yourself “How do I feel?” It is important to check in before and after each learning triplet to help measure changes.
Buy a sponge ball for yourself on Amazon.com. Search for SPRI sponge ball, YTU Coregeous ball, or original Gerti ball. I also have a few available in PV at my home studio. Contact me at [email protected] for details.
This little ball is great for travel and home gym. It has many uses. I am still using it for lumbar stability. Once you buy your sponge ball, you will find other ways to use it.
Please contact me if I can help you use the sponge ball to support your intelligent movement. [email protected]. I would love to hear from you.
Trending News on PVDN
Popocatépetl Volcano Exhibits Increased Activity; Yellow Phase 3 Alert Continues PUERTO VALLARTA (PVDN) - In the past 24 hours, heightened activity was recorded from Mexico's Popocatépetl volcano, with an alarming 315 exhalations detected, accompanied by water vapor, other volcanic gases, and ash, according to the Scientific Advisory Committee (CCA) of the National Civil Protection System (SINAPROC). Monitoring systems in place around the active stratovolcano also…
‘Kingdoms of Mexico’ Distinction Launches to Boost Tourist Destinations With European Influences Puerto Vallarta (PVDN) - Miguel Torruco Marqués, the head of the Ministry of Tourism (Sectur), introduced the new 'Kingdoms of Mexico' distinction, a major initiative designed to enhance the appeal of Mexico's tourist communities on an international level. The announcement came during a presentation attended by the governors of Tlaxcala, Lorena Cuéllar Cisneros; Baja California,…
Puerto Vallarta Set to Celebrate 105th Anniversary as Municipality and 55th as a City with Grand Festivities PUERTO VALLARTA - The coastal paradise of Puerto Vallarta is poised to celebrate two landmark anniversaries: the 105th anniversary of its recognition as a municipality and the 55th anniversary of its elevation to city status, with a grand commemoration on May 31, 2023. The celebrations have been meticulously planned by the municipal government led by…
Popocatépetl Volcano Resumes Activity; Authorities Maintain Alert Status PUERTO VALLARTA (PVDN) - After a period of relative calm last week, Mexico's Popocatépetl volcano resumed minor activity on Friday night and through Saturday night, as reported by the National Civil Protection Coordination (CNPC). This comes following significant explosions last weekend that put nearby communities on high alert. The resumed activity was characterized by minor…
Two More Puerto Vallarta Beaches Are Awarded Blue Flags Puerto Vallarta (PVDN) - In the upcoming 2023-2024 season, Puerto Vallarta is set to host six beaches awarded with the Blue Flag accreditation, an esteemed international recognition for high environmental and quality standards. The Blue Flag committee has reconfirmed the status for four previously certified beaches while conferring this prestigious title to two new beaches…
LGBTIQ+ Community Member Disappears At Puerto Vallarta Pride PUERTO VALLARTA - A member of the local LGBTIQ+ community has gone missing under mysterious circumstances, inciting deep concern within the community and calls for immediate action from local authorities. Rubén Michel Castro Guizar, 32, a deaf individual, was last seen on the night of Thursday, May 25th, attending the Vallarta Pride march. His disappearance…
Shocking Case of Animal Abuse in Mexico: Man Throws Dog into Boiling Fry Oil PUERTO VALLARTA (PVDN) - A disturbing incident of animal abuse has sent shockwaves throughout Mexico, as a man allegedly threw a dog into a pot of boiling oil, resulting in the animal's tragic death. Authorities have detained the suspect for the assault on the dog and have issued an additional arrest warrant on charges of…
SEAPAL Vallarta Launches New Vallarta II Tank to Reinforce Drinking Water Supply PUERTO VALLARTA (PVDN) - SEAPAL Vallarta, the local water management authority, announced the successful integration and activation of the new Vallarta II Tank to its drinking water distribution system on Tuesday, May 30. This strategic addition is expected to enhance the availability of water in Vallarta homes, a pressing issue in the wake of the…
Trans Fats Ban in Mexico Will Prohibit the Sale of Cookies, Chips, Pizzas, and More in September Puerto Vallarta (PVDN) - The Chamber of Deputies in Mexico has taken a critical step in the battle against heart disease, approving a decree that reforms the General Health Law to restrict the use of trans fats and oils. The move is predicted to save more than 13,000 lives per year, with these substances currently…
Mothers Searching For Their Missing Children Uncover Presumed Clandesant Grave in Puerto Vallarta PUERTO VALLARTA (PVDN) - A team of mothers seeking their missing children made a chilling discovery on the outskirts of Puerto Vallarta Saturday afternoon: a skeleton, fragments of bones, and several indications pointing towards a potential site of illegal body disposal. The area of discovery, located near the road to Viejo el Veladero, close to…