Video Tag
suboccipitals
Seated Chin Tuck - Overpressure
HOW : Start in an upright seated position. Begin with a chin tuck by pushing your head backwards over your shoulders using the deep neck muscles. From here, place one hand on your chin and the other on the back of your head. Push into...
Neck Protraction - AROM
HOW : Start in an upright seated position. Use the deep neck muscles to push your head forwards and then backwards without moving your shoulders or upper body. FEEL : You should feel the deep neck muscles working to move your head forwards and backwards....
Neck Side Bend - AROM
HOW : Start in an upright seated position. Without moving your upper body, tilt the top of your head to one side. Think about bringing your ear down to your shoulder. FEEL : You should feel your neck muscles working. COMPENSATION : Don’t rotate your...
Neck Rotation - AROM
HOW : Start in an upright seated position. Without moving your upper body, look to the either side while only using your neck muscles to move your head and not your shoulders or trunk. Perform to whatever side is prescribed. FEEL : You should feel...
Neck Flexion - AROM
HOW : Start in a seated position. Begin to look down slowly and isolate the neck muscles to tilt your head down for the prescribed amount of reps. FEEL : You should feel your neck muscles working. COMPENSATION : Only allow motion in your neck,...
Neck Extension - AROM
HOW : Start in a seated position. Begin to look up slowly and isolate the neck muscles to tilt your head up and back for the prescribed amount of reps. FEEL : You should feel your neck muscles working. COMPENSATION : Only allow motion in...
Chin Tuck to Neck Extension
HOW : Sit up nice and straight in a chair. Start with a chin tuck by pushing your head backwards over your shoulders using the deep neck muscles. From here, begin to look up towards the ceiling and slowly get out of the chin tuck...
Dead Bug - Head Lift
HOW: Start this exercise on your back in a 90/90 position, with your knees over your hips and your arms in front of your shoulders. Keep the small of your back pushed into the floor by activating your core. While maintaining core activation, perform a...
Neck Circle - Small
HOW: Begin the exercise by getting yourself set up in good posture sitting upright looking straight ahead. Then perform clockwise small neck circles, begin the movement by dropping your chin down, then lower your right ear down towards your shoulder, then turn your chin towards...
Quadruped Push Up Plus - Chin Tuck
HOW: Begin the exercise by positioning yourself on your hands and knees in a quadruped position, shoulders stacked over hands and hips over knees. Perform a chin tuck and maintain that head/neck position the entire time. Then perform a push-up plus by keeping your elbows...