Cervical Spine – Mobility and Strength
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Now that you have corrected some of the bad postures we talked about earlier this week, let’s dive into how to maintain that position.
How do you maintain proper posture? For starters it’s a habit, the more you do it the more your body remembers to do it. Second, obtain the right amount of mobility in your joints to achieve optimal positioning. Lastly, you need the strength in the muscle groups to sustain the posture without having to consciously think about it. It sounds like a lot of work, but I promise you it is worth it!
Proper mobility of the cervical spine is essential to proper head movements, as well as, shoulder movements. Here are a few mobility exercises you can do at home. I like to perform the first two stretches in a warm shower to allow my muscles to relax as much as possible.
Upper Trap Stretch – 3 for 30 seconds each side
This is a great stretch for everyone. Sit up nice and tall, shoulders down and relaxed. Bring your left ear to your left shoulder, NOT your shoulder to your ear! If your ear is far from your shoulder that is OKAY, it will get better the more you stretch. It should feel like a stretch, not painful. If painful, back off the stretch a little to where it is more comfortable.
Levator Scap Stretch – 3 for 30 seconds each side
This stretch is very similar to the Upper Trap Stretch. Ear to shoulder then rotate your nose down like you are smelling your armpit. Another variation – ear to shoulder then gently rotate your nose towards the ceiling, you should feel a stretch in a little different spot. Same as above, it should be a mild stretch, not painful.
Chin Tuck – 15 repetitions
This is a great exercise to do while laying in bed. Do it before you get out of bed in the morning and when you lay your head down at night. Many of my patients call this one the double chin. Basically, you are nodding your head. This exercise is a small movement, but an effective one. I like to put my finger on my chin to feel the “nod” happening.
Pillow Press – Start with 10 and hold for 3 seconds
This is very similar to the Chin Tuck except this time you will be pushing the back of your head into the table/pillow. If you are using a pillow, make sure it is not too fluffy. You don’t want it to push your neck up and forward. Start with a slight chin tuck and then you are going to gently push your head straight back into the table. If you can see what is behind you while performing this, you are moving your chin up instead of down.
SNAG’s – 10 each side
This is one of my favorite exercises. It is simple, yet makes my neck feel so much better. Grab a hand towel or pillow case. Place it behind your neck. With one hand, grab one side and cross your body. With your free hand grab the other end of the towel and pull down to be the anchor. As seen in the picture below. The way you are turning your head is the same hand you will be using to pull the towel towards you. Head to the left, then left hand is hadn’t on top pulling towards the left. You want to turn your head as far as you can go and then use the towel for a little extra pull. You can move the towel up and down your neck to hit different segments. To switch sides, switch hands.
Some of those can be challenging to do, but don’t let that stop you from completing them. Now onto some strengthening exercises to help improve endurance of your neck muscles as well as your postural muscles.
Standing/Prone Chin Tucks – 2 sets of 10
This is the exact exercise we did for mobility, however, this time you’ll be sitting, standing, or laying on your stomach. Changing the positions, changes the way gravity is affecting the exercise and increases the endurance of your deep neck flexors (muscle group). Some positions are easier than others.
Scap Retractions – 2 sets of 20
This is a simple exercise and one that you can do anywhere. Start by sitting up nice and tall, shoulders relaxed. You are going to squeeze your shoulder blades together in a downward position. You want to feel your shoulder blades squeezing together without your shoulders rising towards your ears.
Prone W’s – 2 sets of 10
This exercise requires you to lay on your stomach. If that is not possible, you can do this exercise standing facing a wall. Raise your hands keeping your elbows bent at your side. (see the picture below) Squeeze your shoulder blades together maintaining your arm positioning. Once again, your shoulders should not be rising towards your ears. Neck should be relaxed throughout these exercises.
Prone T’s – Start with 15 and see how you feel then increase
Lay on your stomach, with your neck nice and relaxed. If you can not lay on your stomach, you can perform this facing the wall. Place your arms straight out to the side, as seen below. Once again, squeeze your shoulder blades together as you lift your arms parallel with your body.
Prone I’s – Start with 15 and see how you feel
Lay on your stomach, with your neck relaxed. You can perform this one standing as well. Place your arms straight down by your side. Squeeze your shoulder blades as your lift your arms to the height of your body. Once again, your neck should not be strain. Do not try to add too much weight because then your neck will be the one doing the work.
Horizontal Abduction with Band – 10-20 will be challenging, start there.
This exercise is one that requires an exercise band. It is one of my favorites, so I did not want to leave it out. Stand with your back against the wall with your arms straight out in front of you. Neck is relaxed, shoulders are down and back. Squeeze your shoulder blades together as you bring your arms straight out to the side forming a “T”. The band hits you across the chest. I like to perform it with my palms down, but you can also do it with your palms up.
I hope you enjoy these mobility and strengthening exercises for your neck! If you have any questions, please don’t hesitate to reach out to me. My info is on the contact tab of my website. Did you notice the theme throughout all the exercises, RELAX YOUR NECK AND KEEP YOUR SHOULDERS DOWN AND BACK! Enjoy! Disclaimer: I am in no way diagnosing anyone, if you have persistent pain you need to call your local physical therapist and schedule an appointment.
