Neck Strain Injuries – Core stability Strength Progression 2
Progressing the core strength for your neck is important for the recovery in your functional activities and sport.
Begin by standing tall in neutral spine posture. Avoid tilting your chin up 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.
Then slowly lift your right arm diagonally upwards and lower your left arm downwards diagonally at the cadence of 5 seconds and then slowly bring them back again to the start position, again taking 5 seconds to complete the movement for your first repetition.
Complete 5 repetitions at this angle and then alternate the angle so that the right hand is pulling down for 5 reps as well for a total of 10 repetitions. Do 3 sets of this two times daily.
This exercise progressively strengthens the deep neck stabilizing muscles of your neck with angled arm movements in a functional standing position. 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.