Atlas correction Exercises

Body Part:
Neck

Equipment:
Mini Massage Ball

Level:
Beginner

Roland Liebscher-Bracht

Germany’s trusted pain specialist

The Liebscher & Bracht Atlas Correction Guide

Get more exercises to reduce tension in the cervical spine and relieve neck pain.

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Atlas Correction Exercises to Relieve Stiff Neck & Shoulder Pain

A misaligned Atlas vertebra can be responsible for a host of painful symptoms. If your neck muscles and shoulders are tense, stiff, or achy, or your posture is poor because of Atlas misalignment, our exercises may help relieve discomfort and improve your posture. All you need to perform our 10-minute routine is our Mini Massage Ball. You can use a tennis ball if you don’t have our tool. Jump to our routine to start exercising or keep reading to learn about the Atlas vertebra and the causes and symptoms of Atlas misalignment.

What is the Atlas?

The Atlas is the topmost vertebrae of your spine. The spine is made up of thirty-three vertebrae which are divided into five sections:

The coccyx (tailbone)
The sacrum (between your hip bones on top of the coccyx)
The lumbar spine (lower back)
The thoracic spine (mid back)
The cervical spine (neck)

The Atlas — also called the C1 vertebra — attaches your skull to your spine. The bone is shaped like a ring and weighs between two and four ounces; it supports the head’s weight, which weighs between eight and ten pounds. The Atlas is the only vertebra with no vertebral body. Just below the Atlas is the Axis (also called the C2 vertebra.) The Atlas and Axis form the joint that gives your head its range of motion. These two vertebrae are close to your brainstem, a structure that connects your brain to your spinal cord. The brainstem controls your breathing, blood pressure, blood circulation, heart rate, sleep, and consciousness.

The Atlas is the most mobile bone in the spine — it’s also the most vulnerable to injury.

What is Atlas Misalignment?

The Atlas is surrounded by connective tissue that keeps it in place. If the tissue is injured, the Atlas may move. This is what’s known as Atlas misalignment or Atlas subluxation complex.

How Does the Atlas Become Misaligned?

Your Atlas may slip out of alignment because of the following:

An injury. Injuries that commonly cause Atlas misalignment are sports injuries, car accidents, whiplash, slipping and falling.
Poor posture
Stress
Repetitive motions
Sleeping with your neck in an abnormal position
A bone structure abnormality
An Atlas fracture
A Jefferson’s fracture (A condition where there are fractures at the front and back arches of the Atlas. A Jefferson’s fracture is common with injuries to the head or spine.)
Rheumatoid arthritis in the cervical spine. ¹⁾

Symptoms of Atlas Misalignment

If your Atlas is out of alignment, you may experience the following:

Neck aches, pain, or stiffness
Pain in the shoulders and back
Facial pain
Jaw pain
A limited range of neck mobility
Tinnitus (a ringing or buzzing sound inside your ears)
Vertigo (you feel like you’re spinning when you are still)
Feeling light-headed or dizzy
Muscle spasms
Muscle fatigue

A woman is pulling her head forward with both hands.

Exercise 1: Cervical Spine Stretch

Sit on the floor or a chair and straighten your back.
Bring your chin to your chest. Clasp your hands and place them on the crown of your head.
Turn your head slightly to the right (look at your pants pocket.)
You’ll feel a stretch on the right side of your cervical spine.
Pull your head as far forward as you can.
Hold for 30 seconds.
Create resistance by pressing your head against the pull of your hand as if you were going to straighten your neck. (Do not actually straighten your neck.)
Hold for ten seconds, release, and pull your head down further.
Repeat the previous two steps twice.
Finish, and repeat the stretch on the left side, looking into your left pants pocket.
Take a deep breath, exhale, and lie on your back.
Press your entire spine (don’t forget your cervical spine) against the floor and hold for 10 seconds.
Finish.

A woman is pulling her head to the right with her hand.

Exercise 2: Neck Stretch

Sit with your back straight.
Make a fist with your right hand and bring it to your right shoulder.
Turn your head to the right and look at your fist.
Place your left hand on the right side of your head just above your ear and pull your head to your left shoulder.
Adjust your head’s angle until the stretch targets the affected area.
Pull your right shoulder down as far as you can.
Hold for 1 minute.
Create resistance by pressing your head against the pull of your hand as forcefully as you can. Hold for 10 seconds.
Release and pull your head closer to your shoulder.
Repeat the previous two steps three times.
Take your hand off of your head and stretch your head as far as you can toward your left shoulder.
Hold for about 10 seconds.
Slowly bring your head upright and roll your shoulders forward a few times.
Finish and repeat the stretch on the other side.

A woman is pointing to the top of her cervical spine.

Exercise 3: Cervical Foam Roll Massage

You’ll need our Mini Massage Ball or a tennis ball to perform this exercise.

Let your head hang forward. Press your fingers against the right side of your cervical spine and walk your fingers up to the point where your cervical spine meets your skull.
Press the Mini Massage Ball forcefully against the area.
Make small circular motions with the Mini Massage Ball rolling down your cervical spine.
Stop rolling when you reach a sensitive spot or painful area. Press against the spot, increasing the pressure until the tension is released.
Continue rolling to the bottom of your cervical spine.
Finish and repeat on the left side.

Atlas Shrugged — And So Can You.

Get on a routine to get rid of muscle tension, stiffness, and pain. Do our Atlas exercises 6 days a week and leave 1 day for rest. When the muscle tension and stiffness begin to go away, you can adjust how often you exercise.

Sources & Studies

↑1 Isdale, I. C., & Conlon, P. W. (1971). Atlanto-axial subluxation. A six-year follow-up report. Annals of the rheumatic diseases, 30(4), 387–389. https://doi.org/10.1136/ard.30.4.387.

Get More Exercises to Relieve Atlas Misalignment Pain

Download our free PDF GUIDE and start relieving your neck & shoulder pain now.

All gain. No pain.

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