Strengthening - Neck Isometrics / Isotonics (Beginning - 15 min)
Workout Code: TUJ5834 Enter your code at www.ChiroCare.com/Rehab to view and save your exercises online.
| 1.) Supine Eccentric Cervical Curl Ups (Chin Tuck)
Repeat 10 Time(s) Complete 3 Set(s) Perform 1-2 Time(s) a Day | INSTRUCTIONS: Assume a back-lying position with both knees bent up and your fingertips positioned on the back of your head. Perform a chin tuck then lift your head using your arms toward the ceiling in a slow, controlled upward and forward direction. After lifting to a comfortable position, remove your hands from your head and lower your head back to the level surface actively. Perform the eccentric or lowering phase slowly. Release your chin tuck to complete the repetition. Perform a complete set then allow time for recovery. |
| 2.) Gravity Resisted Cervical Isometrics (Side-Bending)
Repeat 10 Time(s) Hold 6 Seconds Complete 1 Set(s) Perform 1-2 Time(s) a Day | INSTRUCTIONS: Assume a side-lying position with a rolled up towel positioned under your head. Side-bend your neck up to a neutral cervical spine position so your head and neck are straight. Hold the isometric contraction for 6 seconds and then allow your head to rest down on the towel. Perform a complete set then allow time for recovery. |
| 3.) Gravity Resisted Cervical Isometrics (Extension)
Repeat 10 Time(s) Hold 6 Seconds Complete 1 Set(s) Perform 1-2 Time(s) a Day | INSTRUCTIONS: Assume a front-lying position with a rolled up towel positioned under your
forehead. First retract your cervical spine or move your face away from the floor or table; then
look up or extend your cervical spine. Hold an isometric contraction at the top for 6 seconds
and then flex your neck back down and return your forehead onto the towel. Perform a
complete set then allow time for recovery. |
| 4.) Seated Manual Cervical Isometrics (Rotation)
Repeat 10 Time(s) Hold 6 Seconds Complete 1 Set(s) Perform 1-2 Time(s) a Day | INSTRUCTIONS: Assume a seated position while maintaining an upright trunk posture and neutral cervical spine. Place the heel of your hand on your temple and resist your head as you attempt to rotate it. Hold the contraction for 6 seconds, relax and continue with the next repetition. Perform a complete set then allow time for recovery. |
