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Neck Strengthening (work-around-pain).
If you currently have pain or a recent injury, get cleared by your medical or physical therapy provider first.
Stop any exercise that causes sharp pain, numbness, or tingling. Work in pain‑free ranges.
Effort: keep ~1–2 reps in the tank. Rest ~60–120s between sets. Move slow and controlled; breathe normally.
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ExercisePlane of MotionSetsReps / HoldEstimated RestNotesRegressions & Progressions
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Band-Resisted Cervical Extension (standing)Extension (isometric/active)2–38–12 slow reps or 20–30s holds60–120sStand tall. Gentle chin tuck; eyes level. Don’t arch your low back.Regression: lighter band, shorter holds. Progression: stronger band or longer holds.
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Band-Resisted Cervical RotationRotation (isometric/active)2–38–12 slow reps per side60–120sRotate only as far as it feels smooth and pain‑free. Keep shoulders relaxed.Regression: lighter band or stand closer to anchor. Progression: step farther / stronger band.
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Isometric Cervical Extension with Ball on WallExtension (isometric)2–320–30s holds60–120sPress the back of your head gently into a soft ball on the wall. Jaw relaxed.Regression: lighter pressure/shorter holds. Progression: add small nods without losing contact.
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Mini‑Band Wall SlidesScapular upward rotation2–38–12 slow reps60–120sForearms on wall; ‘reach’ upward without shrugging. Keep ribs down.Regression: no band. Progression: 2–3s pause overhead or slightly tighter band.
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Prone T Raise (with light dumbbells)Scapular retraction2–38–12 reps60–120sThumbs up; gently squeeze shoulder blades together. Keep neck long.Regression: no weight. Progression: small pause at top or slightly more weight.
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Suitcase Carry (one dumbbell)Anti‑lateral flexion (posture)2–320–40m each side60–120sStand tall; don’t lean toward the weight. Slow, even steps.Regression: lighter weight/shorter distance. Progression: heavier weight/longer distance.
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