Basic Neck Protocol

In this protocol we will focus on stretching and strengthening the cervical region (neck).  When you have a cervical injury or simply have cervical tightness, it is important to incorporate stretches and exercises for the upper back and shoulders. This protocol is excellent for those who sit at a desk all day working on computers, answering phones, completing paper work, etc.

Active Warm-Up

UBE
Saratoga Upper Body Ergometer
UBE
Cybex Upper Body Ergometer

Complete an active warm-up prior to any stretching and/or exercise routine. Complete the UBE for a total of 8-10minutes with backwards and forward motions

Cervical Stretches

neck ext
CERVICAL EXTENSION
neck flexion
CERVICAL FLEXION
lateral neck flexion
LATERAL CERVICAL FLEXION
rotation
CERVICAL ROTATION (LEFT)
rotation
CERVICAL ROTATION (RIGHT)
lateral neck stretch
LATERAL CERVICAL FLEXION (with arm behind back)

Be sure to take time and stretch prior to exercising. Complete the above stretches as shown for 1 set of 10 reps. Be sure to HOLD these stretches for at least 10 seconds. Use your hand when applicable to apply an additional pressure.

Shoulder Stretches

doorway/wall stretch
Shoulder (doorway or wall) Stretch

In addition to stretching your neck or cervical region, take

time to stretch out your shoulders and chest muscles also.

Complete 1 set of 10 reps and HOLD for at least 10 seconds.

Chin Tucks

chin tucks
START
chin tucks
FINISH

Follow exercise as shown. Try to produce that dreaded double chin. Complete

1 set of 10 reps, HOLD for at least 10 seconds.

Cervical Isometrics

isometics ext
CERVICAL EXTENSION
isometrics flexion
CERVICAL FLEXION
Isometrics lateral
CERVICAL LATERAL FLEXION

Isometric exercises are a way of strengthening a muscles without going through a range of motion (ROM). Place your hands in the positions shown above, then push against your hand's resistance.  Do not move the head. You should feel the muscle contracting against the force.  Complete this isometric exercise for 1 set of 10 reps, HOLD for 10 sec.  Repeat this for each direction shown above.

Thoracic Threes

(3 STAGES)

STAGE 1

thoracic 3's
START
thoracic 3's
FINISH

STAGE 2

thoracic 3's
START
thoracic 3's
FINISH

STAGE 3

thoracic 3's
START
thoracic 3's
FINISH

This is an excellent way of strengthening your thoracic (upper back) muscles.  The rhomboids and trapezius muscles are often ignored during exercise routines. This exercise is completed in 3 stages.  Position your body as shown in the start phase of stage 1.  Contract your shoulder blades together and then lift the arms as shown holding for 2-3 seconds.  Complete this exercise for 3 sets of 10 reps. Repeat the same routine for the following two stages.

PRONE CERVICAL EXTENSIONS

prone cervical ext
START
prone cervical ext
FINISH

Position your body in the start phase as shown above.  Using the edge of your bed works the best.

Simply lift your head up as shown in the finish phase.  Complete this exercise for 3 sets of 10 reps.

Do not hold these reps. Focus on repetitions.

LATERAL CERVICAL FLEXION

lateral flexion
START
lateral flexion
FINISH

Position your body in the start phase as shown above.  Simply lift your head up as shown in the finish phase.  Complete this exercise for 3 sets of 10 reps. You do not need to hold this exercise. Focus on repetitions

SHOULDER SHRUGS

shoudler shrugs
START (dumbbell)
shoulder shrugs
FINISH (dumbbell)
shoulder shrugs
THERABAND 

This exercise will help strengthen the trapezius muscle with is completed in a simple shrug. Use dumbbells

or theraband to complete this exercise. Simply hold on to the resistance device and shrug your shoulders.

For best results rotate shoulders backwards when doing this shrug. Complete this exercise for 3 sets of 10 reps.

Do not hold reps.

HORIZONTAL ABDUCTION

(Theraband)

hor. abduction with theraband
START
hor. abd. with theraband
FINISH

This is another way to strengthen the thoracic region.  Complete exercise as shown squeezing shoulder

blades together.  Repeat this exercise for 3 sets of 10 reps. Do not hold reps.

SHOULDER EXTENSION

(Theraband)

theraband shoulder ext
START
theraband shoudler ext.
FINISH

This is another way to strengthen the thoracic region.  Complete exercise as shown squeezing shoulder

blades together.  Repeat this exercise for 3 sets of 10 reps. Do not hold reps.

SHOULDER RETRACTION

(Theraband)

theraband shoulder retraction
START
theraband shoudler retraction
FINISH

This is another way to strengthen the thoracic region.  Complete exercise as shown squeezing shoulder

blades together. Be sure to keep elbows parallel to floor.  Repeat this exercise for 3 sets of 10 reps.

Do not hold reps.

BALL ON THE WALL

(Manual trigger point therapy)

trigger point ball on wall
START
trigger point ball on wall
FINISH

Take a high bounce ball and place it between your neck/back and the wall.  Move you body around on the ball. When you feel a tender area, hold the ball on that area and press into the wall.  Hold this pressure for about 10 seconds. 

Move to another tender area and repeat.  Try this for about 5-10 minutes.  The results will amaze you.

CYBEX RETRACTION

(Row)

machine rows
START
machine rows
FINISH

When you have progressed through the previous exercises in this protocol then try these exercises in your local

fitness center.  Complete these exercises as shown for 3 sets of 10 reps. Be sure to ask your Exercise Specialist  how to use the equipment in your center and ask them to help you find the appropriate weight for each exercise.

CYBEX RETRACTION

(Rear Delt)

machine retractions
START
machine retractions
FINISH
machine retractions
REAR VIEW OF RETRACTION

When you have progressed through the previous exercises in this protocol then try these exercises in your local

fitness center.  Complete these exercises as shown for 3 sets of 10 reps. Be sure to ask your Exercise Specialist  how to use the equipment in your center and ask them to help you find the appropriate weight for each exercise.