Through range Cervical spine strengthening exercises

Stability & Strength

This is an instructional video to correctly demonstrate Through range Cervical spine strengthening exercises

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

If you need to improve the strength in your neck then this is an excellent group of exercises. I would suggest that you begin with the isometric Cervical strengthening exercises first and progress to this once you are able. These are advanced exercises and should be done with care and only if you are ready for them.
Remember these exercises should be pain free during after and the next day. Obviously it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
It is also important to perform all exercises in a good posture at all times.
Flexion
With good neck posture, lying on your back with your head hanging off the edge of a bench or bed,
Hold a weight plate onto your forehead with a towel or cushion in between for comfort.
Next slightly tuck your chin in and slowly lower your head down towards the floor and slowly back up.
Extension
With good neck posture, lying on your front with your head hanging off the edge of a bench or bed,
Hold a weight plate onto the back of your head with a towel or cushion in between for comfort.
Next slightly tuck your chin in and slowly lower your head down towards the floor and slowly back up.
Side flexion
With good neck posture, lying on your side on the floor
Hold a weight plate onto the side of your head with a towel or cushion in between for comfort.
Next slightly tuck your chin in and slowly lower your head down towards the floor and slowly back up.
Repeat for the other side.
For strength you need to perform 6-10 reps to failure and perform 3-5 sets.
For endurance you need to perform 15-25 reps to failure and perform 3-5 sets.
Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds if you are doing the exercise for endurance
You should aim to perform this session 2 to 3 times per week.
Strength takes time to establish so be patient as it could takes several weeks to achieve improvements.

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