Welcome to Symmetrix! Hi, I’m Dasha, a kinesiologist. I’m excited to lead you through an advanced series of neck stretches and strengthening exercises. If you’re aiming to enhance neck mobility, alleviate chronic pain, or build strength, these exercises are tailored for you.
What You’ll Need:
Prepare a mat and some weights (5-15lbs). Always consult your doctor before starting, particularly if you're experiencing new or worsening neck pain, to ensure these exercises are safe for you.
Exercise Breakdown:
We'll start with neck stretches to enhance flexibility and reduce stiffness. Following that, we'll focus on strengthening exercises, using your head as resistance. We’ll cover six different directions of neck movement to maximize control and flexibility.
It's common to experience deconditioning in the shoulders and arms following a neck injury. This advanced routine includes weighted exercises to strengthen the chest, lats, shoulders, traps, shoulder blades, and arms, further helping to alleviate a stiff neck.
A Few Tips:
Maintain steady breathing throughout. Start with manageable reps—even 1-2 per set can be beneficial. Aim for 1-2 reps, rest, and repeat for a total of three sets. As your neck strengthens, you’ll find it easier to increase reps and weight.
Conclusion:
Great work today! You can perform these stretches and exercises once or twice daily. For best results, practice consistently every day or every other day for 4-6 weeks. As you progress, gradually add more weight, increase reps, or include more sets to challenge your neck further.
We’d love to hear about your progress! Share your experience in the comments below. Thanks for joining, and I’ll see you in the next video!
For those finding these exercises challenging, please check out our intermediate level video here.
Timestamps:
0:00 - Intro
0:12 - Equipment
0:43 - Disclaimer
1:00 - Neck Holds + Rotations
2:07 - Side plank + Head side flexion
3:10 - Side plank + head rotations
3:58 - Side plank other side
5:26 - Floor press
7:40 - Shoulder Shrugs
8:55 - Bentover Row
10:52 - Zombie Lifts
12:07 - Farmers Carry
13:20 - Cool Down: Stretching
13:27 - Cat Cow
14:10 - Thread the needle
16:18 - Childspose
17:40 - Prescription and Thank you
New to Kinesiology?
Find out more here: What is a kinesiologist?
Find out more about the difference between Kinesiology and Physiotherapy.
Disclaimer:
Please consult a medical professional if starting exercise is right for you. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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