HOW: Begin the exercise by getting yourself set up in good posture sitting upright looking straight ahead. Then place your fingers on the side of your cheek (cheek bone) and try to turn your head and neck to the opposite side, however, use the muscles in your head/neck area to match the resistance. Don’t let your head move.

 

FEEL: You should feel the muscles in your head/neck area, more so the same-side you’re pushing from working to resist any movement.

 

COMPENSATION: Do not lose position, don’t let your head or neck move. If it does, push less so that you can match the resistance.

HOW: Begin the exercise by getting yourself set up in good posture sitting upright looking straight ahead. Then place your hand or fingers on the side of your head (temple region) and try to push your head and neck sideways in the opposite direction, however, use the muscles in your head/neck area to match the resistance. Don’t let your head move.

 

FEEL: You should feel the muscles in your head/neck area, more so the same-side you’re pushing from working to resist any movement.

 

COMPENSATION: Do not lose position, don’t let your head or neck move. If it does, push less so that you can match the resistance.

HOW: Begin the exercise by getting yourself set up in good posture sitting upright looking straight ahead. Then place your hand or fingers on the back of your head and try to push your head and neck forward, however, use the muscles in your head/neck area to match the resistance. Don’t let your head move.

 

FEEL: You should feel the muscles in your head/neck area, more so the back-side muscles working to resist any movement.

 

COMPENSATION: Do not lose position, don’t let your head or neck move. If it does, push less so that you can match the resistance.

HOW: Begin the exercise by getting yourself set up in good posture sitting upright looking straight ahead. Then place your hand or fingers on the front of your head (forehead region) and try to push your head and neck backward, however, use the muscles in your head/neck area to match the resistance. Don’t let your head move.

 

FEEL: You should feel the muscles in your head/neck area, more so the front-side muscles working to resist any movement.

 

COMPENSATION: Do not lose position, don’t let your head or neck move. If it does, push less so that you can match the resistance.

HOW:  Begin with your forearms against the wall while keeping your body in line (feet up to shoulders). Allow the scapula to sag then push the scapula away from you by pushing your chest away from the wall. This will cause rounding of the mid-back. Return back to starting position and repeat. This motion should be coming from the shoulder blades.

 

FEEL:  The Shoulder muscles working.

 

COMPENSATION:  Don’t bob your head as you perform this, keep your head stationary, the motion should be coming from your shoulder blade.

HOW: Start by lying face down with your arms out to the side of your in the shape of a “W”. Tuck your chin slightly and lift your head off the ground while still looking down. Then lift just your upper back off the ground – not your lower back. While keeping your upper back off the ground, squeeze your shoulder blades to now lift your elbows and hands off the ground in a W formation. Lift up as high as you can towards the ceiling. You should initiate the motion from the shoulder blade, then allow the shoulder to follow up as high as you can. Hold for a few seconds and slowly return back to the starting position.

 

FEEL: You should feel the muscles in your upper back, neck and back of the shoulder blade area and shoulder region working with this exercise.

 

COMPENSATIONS: Avoid arching the low back, only lift your upper back. Try your hardest not to let your chest lower as you go through your reps on this exercise. Do not shrug the shoulder blades as you bring your arms overhead.

HOW: Start by lying face down with your arms out to the side of your in the shape of a “T”. Tuck your chin slightly and lift your head off the ground while still looking down. Then lift just your upper back off the ground – not your lower back. While keeping your upper back off the ground, squeeze your shoulder blades to now lift your elbows and hands off the ground in a T formation. Lift up as high as you can towards the ceiling. You should initiate the motion from the shoulder blade, then allow the shoulder to follow up as high as you can. Hold for a few seconds and slowly return back to the starting position.

 

FEEL: You should feel the muscles in your upper back and back of the shoulder blade and shoulder working with this exercise.

 

COMPENSATIONS: Avoid arching the low back, only lift your upper back. Try your hardest not to let your chest lower as you go through your reps on this exercise. Do not shrug the shoulder blades as you bring your arms overhead.

HOW: Stand with your back against the wall. Place a lacrosse ball over the lower part of your levator scapulae muscle. Apply pressure with your body and either find a spot for the ball to work on, slowly move your body around on the ball, or look towards your opposite armpit periodically to put the muscle on a stretch. 

 

FEEL: You should feel a massage like pressure over your levator muscle. 

 

COMPENSATION: Don’t massage the neck.