Neck Stabilization Exercise – Laying Down Part 1

This is Dana Ranahan at Body Works Sports Physiotherapy in North Vancouver and we’re here today to show you a video about neck stabilization exercises or postural retraining.

The deep neck flexors in the front of the neck are important to be strengthened to help balance out some of the tightness in the back of the neck that we suffer in our day to day lives such as computer work or driving for long periods or after a neck injury or a whiplash injury.

In this case Holly here is going to demonstrate a technique that we use to help retrain the deep neck flexors. She’s lying down now with a pillow behind her head and with a small towel rolled up behind her neck. In this position the deep neck flexors run deeply along the front of the neck and we want to teach her to do a little nodding exercise first just like she’s saying hello, yes, nodding back and forth. Give that a try Holly and then we’re going to add in the idea that we’re going to think about lengthening the neck. So as she nods her chin in we’re going to think about lengthening her neck as if someone is pulling a string through the top of the head and lengthening your neck out so we that get some stretch through the back of the neck as well and usually with this we work on breathing to keep the chest soft. So again you can let it go and then we think about nodding it and lengthening the neck and maintaining a hold for 5 to 10 seconds. In this case we should probably feel a little bit of fatigue as we repeat it when we work, to aim for about 10 or 15 repetitions, 2 or 3 sets.