Cervical spine
Goal
For neck pain treatment it is very important to train strength, motor control and flexibilization. We hereby propose some strength exercises. Don't forget to strengthen the deep neck flexors. The sets and reps should be prescribed by a physiotherapist, who will also teach you the correct technique.
Elliptical machine
WALK
RIGHT NECK ROTATION
LEFT NECK ROTATION
LEFT NECK SIDE FLEXION
RIGHT NECK SIDE FLEXION
ISOMETRIC NECK FLEXION
ISOMETRIC NECK EXTENSION
ISOMETRIC JAW PROTRUSION
SUPINE HEAD SLIDES
DEEP NECK FLEXORS
HEAD SLIDES + NECK FLEXION
LOWER TRAPEZIUS STRENGTHENING
PRONE SCAPULAR RETRACTION: MIDDLE TRAPEZIUS
SCAPULAR CONTROL IN SCAPTION
CHIN TUCK SCAPULAR RETRACTION
TRAPEZIUS STRETCH
LEVATOR SCAPULAE STRETCH
