Neck Strengthening Beginner Video

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Welcome to Symmetrix! Hi, I’m Dasha, a practicing kinesiologist.  I’m excited to lead you through a beginner 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:

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.

Let’s get started with some isometric holds for the neck:

1. Isometric Holds

• Left Side: 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: 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.

2. Rotation Holds

• 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.

Now, let’s move onto the mat:

3. Shoulder Blade Lifts

• 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 with Neck Stretches:

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. Backward 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.
6. Finish with Shoulder Rolls: Move your shoulders in circular motions to get all the muscles working.

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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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For those finding these exercises challenging, please reach out to us for an assessment for individual help.

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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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New to Kinesiology?

Find out more here: What is a kinesiologist?

Find out more about the difference between Kinesiology and Physiotherapy.

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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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