CV
Cervical
Chin To Chest StretchGet into a seated position on the floor.
Isometric Neck Exercise - Front And BackWith your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.
Isometric Neck Exercise - SidesWith 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.
Lying Face Down Plate Neck ResistanceLie 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.
Lying Face Up Plate Neck ResistanceLie 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.
Neck-SMRUsing 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.
Seated Head Harness Neck ResistancePlace a neck strap on the floor at the end of a flat bench. Once you have selected the weights, sit at the end of the flat bench with your feet wider than shoulder width apart from each other. Your toes should be pointed out.
Side Neck StretchStart with your shoulders relaxed, gently tilt your head towards your shoulder.