Cervical Exercise: - KnowYourBack.org

Strengthening Can HelpIsometric strengthening:1. Sit in a chair with your back supported andyour head in the neutral position (Figure 6).Place your hand across your forehead. Pushyour head and neck forward as hard as you areable while firmly resisting any movement ofyour head with your hand (Figure 7). Push for10 seconds, then relax, and repeat three times.2. Similarly, place your hand against the backof your head as you try to push your headbackward (Figure 8) against the resistance ofyour hand. Push as hard as you are able for 10seconds, relax, and repeat three times.3. Do the same by bending your neck to eitherside, again pushing as hard as you can againstthe resistance of your hand that is placedagainst the side of your head (Figure 9). Pushfor 10 seconds, relax, and repeat three times.Figure 7.ForwardisometricstrengtheningFigure 8.BackwardisometricstrengtheningFigure 9.SidwardisometricstrengtheningPerform one set of each of these exercises twice aday. As you repeat them over time, you can varythe position of your head and neck as your handresists your movement, bending slightly forward,backward, or to each side. These exercises willincrease your neck strength in all directions ofmotion.