Spine Health: My Advanced Cervical Spine (Neck) Strengthening Routine

Neck Flex https://transactions.sendowl.com/stor...

1) Cable Cervical Extension 1 set 100 reps
2) Cable Cervical Flexion 1 set 100 reps
3a) Cable Cervical Rotation. Side Facing Cable Apparatus 1set 50 reps in each direction
3b) Cable Cervical Rotation. Facing Apparatus 1 set 100 total reps. (50 reps in each direction)
3c) Cable Cervical Rotation. Back toward Apparatus 1 set 100 total reps. (50 reps in each direction)
4) Cable Cervical Lateral Flexion 1set 50 reps in each direction
5) Cable Isometric Cervical Retraction: Kneeling 1 set 100 reps 28 seconds isometric hold

Cable Cervical Extension    • Cable Cervical Extension  
Cable Cervical Flexion    • Cable Cervical Flexion  
Cable Cervical Rotation. Side Facing Cable Apparatus    • Cable Cervical Rotation. Side Facing ...  
Cable Cervical Rotation. Facing Cable Apparatus    • Cable Cervical Rotation. Facing Cable...  
Cable Cervical Rotation. Back toward Cable Apparatus    • Cable Cervical Rotation. Back Facing ...  
Cable Cervical Lateral Flexion    • Cable Cervical Lateral Flexion  
Cable Isometric Cervical Retraction: Kneeling    • My Cervical Spine (Neck) Strengthenin...  
Cervical Spine (Neck) Strengthening Exercises    • Cervical Spine (Neck) Strengthening E...  
Neck Strengthening Workout AKA Cervical Spine Strength Training    • Neck Strengthening Workout AKA Cervic...  
Spine Health Exercises Playlist    • Spine Health Exercises  
Cervical Spine (Neck) Strengthening Playlist    • Cervical Spine (Neck) Strengthening  
Neck Flex Exercises Playlist    • Neck Flex Exercises  

Cable Cervical Extension
Kneel in good posture facing the cable apparatus.
Set cable apparatus so cable attachment is at lowest point.
Securely attach cable to cable apparatus.
Securely clamp cable to right and left dogs ears connections on head harness or to right and left side of head harness.
Thoracic spine straight.
Flex neck as far as possible through a symptom free range of motion. This is the starting position.
Extend neck as far as possible through a symptom free range of motion.
Slowly return to starting position by controlling eccentric motion.
Move in a slow and controlled manner through a symptom free range of motion.
Control concentric and eccentric phase of motion.

Cable Isometric Cervical Retraction
Sit/stand or kneel in good posture. Facing the cable apparatus.
Set cable apparatus so cable attachment is at eye level.
Securely attach cable to cable apparatus.
Securely clamp cable to right and left side of head harness. Ensure clamp openings are away from the face.
Thoracic spine straight. Chin parallel to floor. Scapulae retracted.
Slowly move head and neck straight backwards (Retraction).
Hold isometric contraction for two to eight seconds.
Slowly return to starting position.
Control concentric and eccentric phase of motion.

***Disclaimer: Viewing this video does not take the place of seeing a medical professional, working with a nutritional professional, working with a fitness professional and receiving proper training in the medical profession. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a nutritional profession to develop individualized nutrition strategies. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Always perform all exercises through a symptom free range of motion. Begin your training at your current health, fitness and strength levels. Increase intensity in small gradual calculated increments. Please use nutritional strategies that are designed to work for your individual needs.

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
Web Site: http://www.championshipchiropractic.com/
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