NECK EXERCISES FOR STRENGTH/STABILITY
NECK FLEXION/EXTENSION
1. Put your hands on your forehead and apply gentle resistance to your forehead as you move your chin toward your chest. You can do this in several sets of 10.
2. Place your hands on the back of your head and apply gentle resistance to the back of your head as you bring your head to the upright position (make sure your hands are on your head and not on your neck). You can do this in several sets of 10.
DEEP NECK FLEXORS
1. Lie flat on back on bed/floor
2. Tuck chin straight back
3. Lift head off bed/floor while holding chin tuck
4. Hold position for 5 secs (please remember to breath)
5. Perform one set of 5 morning and evening
*VERY IMPORTANT - head is only lifted a very small amount, just enough to feel the weight of the head leave the surface
*Work should be felt deep in the throat, not in the chest
LOW BACK EXERCISES FOR STABILITY
Anyone who has worked with Sue on lower back stability knows how to hold their brace. The brace must be held in order for the following exercises to be fully effective.
BRIDGES
1. Lying on your back with knees bent
1a. Bring feet as far back toward butt as possible, but still comfortably
1b. Place feet square with hips
2. Tighten lower abdominal muscles (brace)
3. Lift lower back and buttock off floor together - do not curl up off the floor - only go as high as you can still holding lower abs tight (brace)
4. Lower the back and buttock down to floor
5. Repeat in sets of 10
*Work should be felt in lower abs more than in legs and buttock
*Try to hold the lower abdominal muscles (brace) tight throughout the whole set to gain endurance of the stabilizers
DEAD BUGS
1. Lying on your back with knees bent
1a. Tighten lower abdominal muscles (brace)
1b. Lift one leg off floor so knee is pointing straight up toward ceiling
1c. Keep abs tight and lift second leg to same position as first (both legs should now be in the air)
1d. Put your arms in the air as if on a roller coaster ride
2. Keep lower abs tight (hold your brace) - bring knees gently toward chest and lower arms to meet knees
3. Return to upright position
4. When finished with set return one foot to floor, followed by second foot
5. Repeat in sets of 10
*Goal is to keep lower back 'flat' on floor, don't allow back to arch with each movement - use lower abs to hold
*Try to hold the lower abdominal muscles (brace) tight throughout the whole set to gain endurance of the stabilizers
SIDE ABS
1. Lie straight as an arrow on your side (Draw an invisible straight line from your shoulder to your hip to your ankle)
2. Balance on your hip that is resting (digging into) on the floor
3. Hold your lower abs tight (brace)
4. Raise both legs off the floor together
5. Lower legs and repeat in sets of 10
6. Repeat on opposite side
* Work should be felt in side abs on top
* Objective of this exercise is not to lift the legs higher, but instead to be able to maintain balance on the hip
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