For Your Neck

Reverse Fly

Sets: 2
Reps: 10
Rest: 30sec
4x PER WEEK

  • Sit, holding the band at chest level in front of you.
  • Keep elbows slightly bent, palms facing each other.
  • Pull your hands apart in a circular motion, squeezing through your midback, in a smooth motion. Do not let your elbows drop.
 

Seated Lat Pull Down

Sets: 2
Reps: 10
Rest: 30sec
4x PER WEEK

  • Hold your band overhead, with elbows straight and palms facing forward.
  • Sit with chest pulled upward. Mid back should be tight, and your shoulder blades should be down, flush against your back.
  • Pull the tubing down toward your collar bone, squeezing through your midback.
  • Keep your elbows in line. If you elbows come forward, loosen the band to ease the exercise.
 

Upright Row

Sets: 2
Reps: 10
Rest: 30sec
4x PER WEEK

  • Sit with one end of the band firmly under each thigh, and a loop up in the middle.
  • Grab the loop with your palms facing down.
  • Slowly pull the band along your body up to your chin.
  • If the resistance is too high, free more of the band up from under your leg.
neck-3.jpg
 

Shoulder Press

Sets: 2
Reps: 10
Rest: 30sec
4x PER WEEK

  • Sit on one end of the band.
  • Grasp the band, palm forward, and raise it to shoulder height.
  • Push the band straight overhead, keeping the scapula pressed against your back.
  • Keep your hand and elbow to the side of the body to avoid injury of your shoulder.
neck-4.jpg
 

Seated Row

Sets: 2
Reps: 10
Rest: 30sec
4x PER WEEK

  • It is similar to the low back fly exercise, but don’t get confused.
  • Sit, holding the band at chest level in front of you.
  • Keep elbows slightly bent, underhand grip, with hands close together.
  • Pull your hands apart bringing the band toward your stomach.
  • Hug your body with your elbows as you bring your arms back.
  • Again, the key is to squeeze through your mid back.
 

Front Raise

Sets: 2
Reps: 10
Rest: 30sec
4x PER WEEK

  • Again, sit on one end of the band.
  • Hold the tubing down at your side, with palm facing inward.
  • Raise your arm straight up in forward flexion, to shoulder level.
  • If you find yourself shrugging your shoulders, loosen the band a bit in your grip.

This content was originally published by the Ontario Chiropractic Association.

Kevin Kraemerexercises, stretches