Improving a loss of neck curve

This if the first video in our neck rehabilitation series. Video #1 is for a reduced neck lordosis, when the neck curve has lost the normal forward curve. It includes a mirror image rehab exercise and an exercise to strengthen the front of the neck and another to strengthen the back of the neck.

Who should do these exercises?:

Anyone who has been directed by their Chiropractic BioPhysics practitioner to increase their neck curve, will benefit from the 3 exercises in this video. You may have one of the following issues with your neck:

  • Reduced neck curve (less than 40 degrees)
  • Straight neck curve
  • Reversed neck curve

1.Mirror image exercise

The following exercise should be performed as a warm up, before getting onto the cervical Denneroll.

This exercise is to actively facilitate the muscles in the neck that need strengthening and to encourage the neck into the forward curve. Before starting this exercise, ensure that your stance is stable and you have gently engaged your core muscles by bracing.

There are  3 steps to this exercise:

  • Part 1. Slightly jut chin out in front
  • Part 2. Look up slightly
  • Part 3. Translate head back
  • Hold for 10 seconds
  • Do 5 reps
  • Perform 4 sets (20 moves altogether) with 60 second rest in between each set

Advanced exercise – Pro-lordotic Stretcher

  • Place the stretcher in the small of your neck
  • As you gently pull the stretcher forward, pull the neck back and head up, in a similar fashion as above, in the mirror image neck exercise.
  • Do this exercise slowly over a 5 second period and repeat 5-6 times.

2. Neck Flexion strengthening exercise

This exercise is to help strengthen the muscles in the front of the neck and is the second exercise in the neck rehabilitation video #1series.

Here is what you need to do:

  • Sit or stand, while keeping the core and torso steady
  • Pop a finger on each side of the neck, mid point
  • Gently bend your neck over your fingers
  • Do several times

Advanced exercise

  • don’t use fingers behind your neck
  • If still too easy, you can perform this exercise while lying on the bed, with your head over the end

3. Neck Extension strengthening exercise

The neck extension exercise is to help strengthen your muscles at the back of your neck. This is what you need to do:

  • Stand with your mid back and head against the wall, feet away from the wall slightly
  • Gently push your head back against the wall while maintaining the neck curve
  • Hold for 10 seconds
  • Repeat a few times

Advanced exercise: Move feet further away from the wall and then perform the exercise as above

Be mindful:

If you experience any pain, then please stop and try the exercise again the following day. Consult your chiropractor if you have any issues performing any of these exercises.

The Australian Chiropractors Association has a free App called Straighten up Australia. CLICK HERE. If you would like to know more about what front on posture should look like CLICK HERE.  Find out how to assess side posture, please CLICK HERE.

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Lisa, director

Categories Posture, Rehab exercises
 
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