Neck Strain Injuries – Ball Core Stability Strength Progression 5

​Here’s another great way to strengthen the core stability muscles for your neck. Roll out on your stomach onto a big ball with only your hands and feet touching the floor. Avoid your chin tilting out or extending your neck backwards. Press the tip of your tongue up against the roof of your mouth and raise both arms straight up and shoulder width apart with your thumbs pointing towards each other.

Make sure the slack in the elastic band is taken up. Maintaining constant tension in the band and angle the left hand downwards to the left side of the floor. Then slowly raise the right hand with resistance, bringing the arm out for 5 seconds and then slowly bring it back again to the start position, again taking 5 seconds to complete the movement for your first repetition. Complete 5 repetitions, doing 3 sets, two times daily on each side.

This exercise continues to strengthen the deep neck stabilizing muscles of your neck in conjunction with your upper and lower quadrant core strength.

If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your neck, consult your local Physiotherapist before continuing.