Neck Strengthening Beginner Video

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Hello! Dasha here from Symmetrix Exercise & Rehab. Today, I’m excited to guide you through a beginner neck strengthening exercise series. These exercises are designed to help you strengthen and rehabilitate your neck muscles, enhancing both your neck movement and overall comfort. This video is for someone that has neck pain and is ready for a beginner neck strengthening exercise series.

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What You’ll Need:

‍Just a mat and yourself! Before we start, it’s always a good idea to consult your doctor, especially if you’re experiencing new neck pain, to ensure that these exercises are suitable for you.

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Neck Exercises:

‍1. Isometric Holds

• Left Side Flexion: Place two fingers on the left side of your head and push against them without moving your head. Hold for 10 seconds. Remember, this should be pain-free.

• Right Side Flexion: Repeat on the right side for 10 seconds.

• Back: Interlock your fingers behind your head and push back for 10 seconds, activating the muscles in the back of your neck.

• Front: Place your fingers on your forehead and push forward for 10 seconds.

• Left Rotation: Resist the rotation to the left with two fingers and hold for 10 seconds.

• Right Rotation: Repeat on the right side for 10 seconds.

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Mat Posture Exercise:

2. Shoulder Blade Lifts (Prone A)

• Lie on your belly with palms down. Lift your shoulder blades and arms, holding for 10 seconds. Be mindful not to lift your hands higher than your shoulders or shrug your shoulders up to your ears. Focus on pulling your shoulder blades down towards your hips.

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Cool Down Stretches:

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1. Side Neck Stretch: Gently pull your head to the side with the weight of your hand, feeling a gentle stretch.

2. Chin to Armpit: Turn your chin to your armpit and gently add the weight of your arm for a deeper stretch.

3. Chin to Chest: Lower your chin to your chest, optionally adding the weight of both arms for a gentle pull.

4. Extension Stretch: Support your head with your hands and gently lean it back.

5. Mid-Back Stretch: Reach your arms forward, pulling your shoulder blades apart. Breathe into your back ribs for a relaxing stretch.

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Finish with Shoulder Rolls:

Move your shoulders in circular motions to get all the muscles moving.

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Conclusion:

Great work! These exercises can be done once or twice a day. Aim for consistency, performing them every day or every other day, for 4-6 weeks. As these exercises become easier, try our intermediate video for more challenging exercises.

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We’d love to hear from you! Share your experience in the comments below on youtube and let us know how you found this exercise series. Thanks for joining, and see you next time!

Timestamps:

0:00 - Intro

0:31 - Isometric holds for neck side flexion

1:40 - Isometric holds for neck extension

2:06 - Isometric holds for neck flexion

2:28 - Isometric holds for neck rotation

3:10 - Prone A exercise 

4:36 - Stretches / Cool down

5:50 - Levator scapula stretches 

6:50 - Flexion stretch 

7:27 - Extension stretch 

8:00 - Mid-back stretch 

8:55 - Shoulder Rolls 

9:14 - Prescription and Thank you

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