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13Dec/10Off

Isometric Neck Exercise – Sides

  1. With your head and neck in a neutral position (normal position with head erect facing forward), place your left hand on the left side of your head.
  2. Now gently push towards the left as you contract the left neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
  3. Hold for the recommended number of seconds.
  4. Now release the tension slowly.
  5. Rest for the recommended amount of time and repeat with your right hand placed on the right side of your head.

Variations: You can also do this exercise by placing your hands to the front and then to the back of your head. First do one side and then the next.

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26Oct/10Off

Lying Face Down Plate Neck Resistance

  1. Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the upper chest, neck and face to be off the bench. This will be your starting position.
  2. While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in.
  3. Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
  4. Repeat for the recommended amount of repetitions.

Caution: As with all exercises, refrain from using any sort of sudden or jerking motions.

Variation: You can opt to use no resistance at first.

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19Oct/10Off

Lying Face Up Plate Neck Resistance

  1. Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This will be your starting position.
  2. While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in.
  3. Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
  4. Repeat for the recommended amount of repetitions.

Caution: As with all exercises, refrain from using any sort of sudden or jerking motions.

Variation: You can opt to use no resistance at first.

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12Oct/10Off

Neck-SMR

  1. Using a muscle roller or a rolling pin, place the roller behind your head and against your neck. Make sure that you do not place the roller directly against the spine, but turned slightly so that the roller is pressed against the muscles to either side of the spine. This will be your starting position.
  2. Starting at the top of your neck, slowly roll down the muscles of your neck, pausing at points of tension for 10-30 seconds.
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6Sep/10Off

Side Neck Stretch

  1. Start with your shoulders relaxed, gently tilt your head towards your shoulder.
  2. Assist stretch with a gentle pull on the side of the head.
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