Prepared by Ryan Knight
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Isometric Cervical Extension at Wall with Ball
STEP 1
REPS: 10 | SETS: 3 | HOLD: 5 | WEEKLY: 3x | DAILY: 1x
Setup
Begin in a standing upright position with the back of your head resting on a small ball
against a wall.
Movement
Gently press your head into the ball and hold.
Tip
Make sure to keep your back straight during the exercise.
Isometric Cervical Flexion at Wall with Ball
STEP 1
REPS: 10 | SETS: 3 | HOLD: 5 | WEEKLY: 3x | DAILY: 1x
Setup
Begin in a standing upright position with your forehead resting on a small ball against a
wall.
Movement
Gently press your forehead into the ball and hold.
Tip
Make sure to keep your back straight during the exercise.
Isometric Cervical Sidebending at wall with Ball
STEP 1
REPS: 10 | SETS: 3 | HOLD: 5 | WEEKLY: 3x | DAILY: 1x
Setup
Begin in a standing upright position with the side of your head resting on a small ball
against a wall.
Movement
Gently try to bend your head sideways into the ball and hold.
Tip
Make sure to keep your back straight during the exercise.
Isometric Cervical Rotation at Wall with Ball
STEP 1
REPS: 10 | SETS: 3 | HOLD: 5 | WEEKLY: 3x | DAILY: 1x
Setup
Begin in a standing upright position with the side of your head resting on a small ball
against a wall.
Movement
Gently try to turn your head into the ball and hold.
Tip
Make sure to keep your back straight during the exercise.
STEP 1
STEP 2
Seated Isometric Cervical Sidebending
REPS: 10 | SETS: 3 | HOLD: 5 | WEEKLY: 3x | DAILY: 1x
Setup
Begin sitting in an upright position.
Movement
Place your hand on your temple and gently apply pressure while trying to bend your
head sideways, without moving your head.
Tip
Do not let your head rotate during the exercise.
STEP 1
STEP 2
Standing Isometric Cervical Sidebending with Manual
Resistance
REPS: 10 | SETS: 3 | HOLD: 5 | WEEKLY: 3x | DAILY: 1x
Setup
Begin in a standing upright position with your feet shoulder width apart.
Movement
Gently tuck your chin. Place your hand on your temple and gently apply pressure,
using your neck muscles to keep your head steady.
Tip
Do not let your head tilt or rotate during the exercise.
Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing
exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
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08/16/2016