Neck Mobility and Stability

Neck

These are basic and fundamental mobility and stability exercises. Mastery of the stability and basic mobility is key to progress to more advanced exercises, movements and activities. Such exercises could include chin tucks while lifting weights, neck proprioception (coordination) activities using a laser pointer, and higher level activities such as the things you love to do: play sports, pick up your grandchildren/children, swinging a golf club, driving, sitting. Free Life can help tailor specific exercises to your specific deficits and use hand on techniques to get you back to THE FREE LIFE quicker and better.

Chin Tuck

Reps: 10 Sets: 3 Hold: 3-5 seconds Perform: 2-3x/day
Sit up straight, slowly bring head backwards while tightening neck. Do not let your head tilt upward or downward.

Front Neck Mobility Stretch

Reps: 10 Sets: 3 Hold: 5-10 seconds Perform: 2-3x/day

Place your hands on your clavicles, look up towards the ceiling until you feel a stretch. Hold this position for 5-10 seconds.

Chin Tuck with rotation

Reps: 10 Sets: 3 Hold: 3-5 seconds Perform: 2-3x/day

Perform your chin tuck. While maintaining that chin tuck turn your head to the left, hold, and then turn to the right, and hold.

It is critical to do this slow and controlled.

Scapular Squeezes

Reps: 10 Sets: 3 Hold: 3-5 seconds Perform: 2-3x/day

Draw shoulder blades together and pull them down and back.

Perform: 2-3x/day Reps: 10 Sets: 3 Hold: 3-5 seconds

Place your hands on your clavicles, Tilt your head to the left or the right. Now nod your head up and down. Hold this position for 5-10 seconds.

Perform: 2-3x/day Reps: 10 Sets: 3 Hold: 3-5 seconds

Place the web space of your hand just above the Adams apple, lightly pull down, while you look up and jet your jaw forward.

Head on over to our TMJ, Jaw and Face section. There are some good self soft tissue release techniques especially for the front of the neck.