05 Dec Neck Circle – Large
HOW: Begin the exercise by getting yourself set up in good posture sitting upright looking straight ahead. Then perform clockwise large neck circles, begin the movement by dropping your chin down, then lower your right ear down towards your shoulder, then turn your chin...
04 Dec Push Up Plus – Wall
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...
04 Dec Rolling – Chin Tuck
HOW: Begin laying on your back with your chin tucked, head slightly hoovering off of the floor. Rotate your entire body to one side while keeping your head elevated, then rotate over to the other side. Move slow and controlled to ensure the neck...
04 Dec Neck Rotation – AROM, Arms Supported
HOW: In a seated position find an elevated surface using chair handles or pillows to rest your arms on top of. You also have the option of crossing your arms (however, keep your arms relaxed if you choose to do this). While your shoulder...
04 Dec Farmer Carry – Dumbbell
HOW: Grab onto a dumbbell or weight with each hand. In a standing position, stay tall as you raise your heels off of the ground and you are supporting your body on the balls of your feet. From here, walk forwards on your toes staying...
04 Dec Creeper Carry – Dumbbell
HOW: Stand up with a weight in both hands. Keep your shoulder blades pulled slightly back, head erect towards the ceiling, and knees bent for the entirety of this movement. Take slow, controlled, and quiet steps one at a time. Your heels should never...
04 Dec Plank Push Up – Band Around Head
HOW: Begin in a plank position on your hands and feet with a band wrapped around the back of your head. Spread your shoulder blades by pushing your chest away from the floor. In this position perform a chin tuck, try creating a double...
04 Dec Quadruped Push Up Plus – Band Around Head
HOW: Begin in a quadruped position on your hands and knees with a band wrapped around the back of your head. Spread your shoulder blades by pushing your chest away from the floor. In this position perform a chin tuck, try creating a double...
04 Dec Supine Chin Tuck – Head Lift, Rotation
HOW: Begin lying face up. Perform a chin tuck, this is achieved by attempting to create a double chin or by pushing the small of your neck towards the table. Then rotate your head from one side to the other slow and controlled, relax...
04 Dec Supine Chin Tuck – Constant Head Lift, Rotation
HOW: Begin laying face up. Perform a chin tuck, this is achieved by attempting to create a double chin or by pushing the small of your neck towards the table. FEEL: You will feel the small muscles on the front of your neck working...
