Build a strong neck with these three manual exercises that do not require equipment. Strengthen the deep cervical flexors, trapezius, levator scapula, scalenes and sternocleidomastoids. Neck strength is important in all sports, in blue collar and white collar occupations and activities of daily living. The neck is named the cervical spine in medical terminology. Possessing strong cervical spine muscles may help lower the potential of concussions and post-concussion syndrome.
Sit, stand or kneel in good posture.
Thoracic spine straight.
Hold neck in line with spine.
Hold chin parallel to floor.
Retract scapulae.
If needed, place two fingers on chin as a guide.
Move head and neck straight backwards (Retraction).
Hold isometric contraction for two to six seconds.
Start with two seconds and build to six seconds.
Build to fifteen repetitions.
Advanced version: Place hand on occiput to provide resistance.
Manual Isometric Cervical Spine Strengthening Exercises
Sit, stand or kneel in good posture.
Thoracic spine straight. Scapulae retracted.
Place hand on forehead for resistance into cervical flexion.
Position can be at any point of a symptom free range of motion of cervical flexion.
Push into cervical flexion as hand resists motion.
Hold isometric contraction for two to six seconds.
Start with mild resistance and gradually advance to moderate resistance.
Perform in extension, right and left lateral flexion, right and left rotation and retraction.
Manual Isotonic Cervical Spine Strengthening Exercises
Sit, stand or kneel in good posture.
Thoracic spine straight. Scapulae retracted.
Place hand on forehead for resistance into cervical flexion.
Extend cervical spine as far as possible through a symptom free range of motion.
Move slowly into cervical flexion through a symptom free range of motion as hand provides consistent resistance.
Slowly return to starting position.
Start with mild resistance and advance to moderate resistance.
Perform in extension, right and left lateral flexion, right and left rotation and retraction.
Begin your neck strengthening routine with manual neck strengthening exercises. Build neck strength to improve posture, enhance function, lower the risk of cervical sprain/strains and cervical radiculopathies and rehab neck injuries such as cervical disc herniations and burners/stingers.
The Best Exercises for A Thicker, Stronger Neck
https://fitnessvolt.com/best-neck-exercises/
Cervical Spondylosis
https://www.ncbi.nlm.nih.gov/books/NBK551557/
Effect of Neck Muscle Strength and Anticipatory Cervical Muscle Activation on the Kinematic Response of the Head to Impulsive Loads https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4344320/
Potential Role of the Cervical Spine in Sports-Related Concussion: Clinical Perspectives and Considerations for Risk Reduction https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7102493/
Disclaimer: Viewing this video does not take the place of seeing a medical professional, receiving proper training in the medical profession or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Please receive proper medical training before attempting these medical procedures.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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