NECK CONDITIONING PROGRAM

The ideal neck conditioning program would be done in conjunction with upper back and postural strengthening. A lot of issues with neck pain are caused by sustained poor posture. These include headaches, migraines, grinding of teeth (bruxism), and typical neck and shoulder pain.

Below are neck mobility, flexibility, and range of motion exercises. Do these along with spine and shoulder strengthening exercises found in the carious other categories of this site.

If you are unsure about how to do the exercises properly, about the best posture for you and your work environment (ergonomics) please ask advice from one of our practitioners.

TARGET MUSCLES:

  • Suboccipitals

  • Pectoralis

  • Longus Colli

  • Cx Erector Spinae

  • Trapezius

  • Scalenes

  • SCM

NECK CONDITIONING PROGRAM

HEAD ROLLS

MUSCLES WORKED: TRAPEZIUS, CX ERECTOR SPINAE

DIRECTIONS:

  • Sit in a chair or stand with your weight evenly distributed on both feet.

  • Gently bring your chin toward your chest.

  • Roll your head to the right and turn so that your ear is over your shoulder. Hold for 5 seconds.

  • Gently roll your head back toward your chest and to the left. Turn your head so that your ear is over your left shoulder. Hold for 5 seconds.

  • Slowly roll your head back and in a clockwise circle three times.

  • Reverse directions and slow roll your head in a counterclockwise circle three times.

REPETITIONS : 3 SETS OF 3

DAILY

TRY NOT TO SHRUG YOUR SHOULDERS DURING THIS EXERCISE. TO FURTHER ASSIST THIS PLACE YOUR HANDS BEHIND YOUR BACK AND CLASP YOUR HANDS TOGETHER

LATERAL SIDE BENDING

MUSCLES WORKED: TRAPEZIUS, SCALENES

DIRECTIONS:

  • Sit in a chair or stand with your weight evenly distributed on both feet.

  • Tilt your head to lower your ear down towards your shoulder.

  • Use your hand to gently pull your head further to the side.

  • Feel a stretch on the opposite side.

REPETITIONS : 3 SETS OF 3

DAILY

TRY NOT TO SHRUG YOUR SHOULDERS DURING THIS EXERCISE. TO FURTHER ASSIST PLACE THE ON SAME SIDE OF STRETCH BEHIND YOUR BACK

CERVICAL RETRACTION

MUSCLES WORKED: TRAPS, SCM, LONGUS COLLI

DIRECTIONS:

  • Standing against a wall rest the back of your head against wall.

  • Push back of head against wall creating a double chin.

  • Hold for 15 seconds then relax

  • Repeat

REPETITIONS - 3 SETS 12 REPS

DAILY

DEEP NECK FLEXION

MUSCLES WORKED: SCM, LONGUS COLLI

DIRECTIONS:

  • Lie on your back with your head resting on a flat surface.

  • Slowly flex chin by trying to reach your chin to your chest.

  • Slowly return to the starting position.

REPETITIONS: 12 REPS

DAILY

SCAPULAR SETTING

MUSCLES WORKED: MIDDLE TRAPEZIUS, SERRATUS

DIRECTIONS:

  • Lie on your stomach with your arms by your side. Place a pillow under your forehead for comfort, if required.

  • Gently draw your shoulder blades together and down your back as far as possible.

  • Ease about halfway off from this position and hold for 10 seconds.

  • Relax and repeat.

SCALENE STRETCH

MUSCLES WORKED: SCALENES, SCM

DIRECTIONS:

  • Sitting upright, place your hand on one collarbone lightly pulling skin downwards.

  • Sidebend your head to the opposite side.

  • Slightly look upwards and hold this stretch for 15 seconds.

  • Repeat on opposite side.

REPETITIONS: 3 REPS 15 SECS EACH SIDE

DAILY

PECTORALIS STRETCH

MUSCLES WORKED: PECTORALIS MAJOR/MINOR

DIRECTIONS:

  • Standing upright within a door frame.

  • Gently place your hand on door frame with an outstretched arm.

  • Turn your torso so that you feel a stretch at the front of your shoulder and chest.

  • Hold this position for 15-30 seconds

  • Repeat on the opposite side.