Hi, I’m Dasha, and I'm a kinesiologist. Today, I’m thrilled to guide you through an intermediate neck strengthening exercise series. Whether you’re looking to enhance neck mobility, reduce discomfort, or build strength, these exercises are right for you.
What You’ll Need:
All you need is a mat, a small towel or exercise ball, and yourself! Before starting, it’s always wise to consult with your doctor, especially if you’re experiencing new or worsening neck pain, to ensure these exercises are appropriate for you.
Exercise Breakdown:
We’ll begin by focusing on neck mobility and strength, using only your head as weight. We’ll work through six different directions of neck movement, helping to improve flexibility and control.
Next, we’ll transition to supine and prone head lifts (lying on belly/back). These can be quite challenging at first, but they’re incredibly effective for strengthening the muscles that support your neck and connect your head to your torso, improving overall stability and flexibility.
Finally, we’ll wrap up with Ts, Ys, and Is exercises. These can be done face down on a small towel or on a stability ball. Each movement targets different parts of your trapezius muscles: Ts work the mid traps, Ys target the lower traps, and Is engage the upper traps. Strengthening these muscles is crucial, as they play a key role in supporting your head and shoulders, which can alleviate neck pain.
A Few Tips:
Remember to keep breathing throughout the exercises. If you find it difficult to start with 5 reps, that’s okay! Even doing 1-2 reps can make a difference. Aim for 1-2 reps, take a break, and repeat for a total of 3 sets. Over time, as your neck gets stronger, you’ll be able to do more reps with ease.
If these exercises are too hard for you, please check out our Beginner Neck Strengthening Video.
Conclusion:
You can do these exercises once or twice a day. Aim for consistency by practicing them every day or every other day for 4-6 weeks. As these exercises become easier, check out our advanced video for more challenging movements.
We’d love to hear about your experience! Drop a comment below to let us know how this exercise series worked for you. Thanks for joining, and I’ll see you in the next video!
Timestamps:
0:00 - Intro
0:17 - Equipment
0:30 - Disclaimer
0:49 - Neck Curls
4:06 - Chin Tuck + Head Lift
5:40 - Neck Extensions
7:33 - Ts
9:05 - Ys
9:55 - Is
10:32 - Option: Stability Ball Ts, Ys, Is
11:20 - Progressions
12:04 - Prescription and Thank you
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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