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Basic Neck

In this protocol we will focus on stretching and strengthening the cervical region (neck). When you have a cervical injury or simply have cervical tightness, it is important to incorporate stretches and exercises for the upper back and shoulders. This protocol is excellent for those who sit at a desk all day working on computers, answering phones, completing paper work, etc.

Active Warm-Up

Saratoga Upper Body Ergometer	Cybex Upper Body Ergometer

Complete an active warm-up prior to any stretching and/or exercise routine. Complete the UBE for a total of 8-10minutes with backwards and forward motions.

Cervical Stretches

CERVICAL EXTENSION	CERVICAL FLEXION	LATERAL CERVICAL FLEXION

CERVICAL ROTATION (LEFT)	CERVICAL ROTATION (RIGHT)	LATERAL CERVICAL FLEXION (with arm behind back)

Be sure to take time and stretch prior to exercising. Complete the above stretches as shown for 1 set of 10 reps. Be sure to HOLD these stretches for at least 10 seconds. Use your hand when applicable to apply an additional pressure.

Shoulder Stretches

Shoulder (doorway or wall) Stretch

In addition to stretching your neck or cervical region, take
time to stretch out your shoulders and chest muscles also.
Complete 1 set of 10 reps and HOLD for at least 10 seconds.

Chin Tucks

START	FINISH

Follow exercise as shown. Try to produce that dreaded double chin. Complete
1 set of 10 reps, HOLD for at least 10 seconds.

Cervical Isometrics

CERVICAL EXTENSION	CERVICAL FLEXION	CERVICAL LATERAL FLEXION

Isometric exercises are a way of strengthening a muscles without going through a range of motion (ROM). Place your hands in the positions shown above, then push against your hand's resistance. Do not move the head. You should feel the muscle contracting against the force. Complete this isometric exercise for 1 set of 10 reps, HOLD for 10 sec. Repeat this for each direction shown above.

Thoracic Threes

(3 STAGES)

STAGE 1

START	FINISH

STAGE 2

START	FINISH

STAGE 3

START	FINISH

This is an excellent way of strengthening your thoracic (upper back) muscles. The rhomboids and trapezius muscles are often ignored during exercise routines. This exercise is completed in 3 stages. Position your body as shown in the start phase of stage 1. Contract your shoulder blades together and then lift the arms as shown holding for 2-3 seconds. Complete this exercise for 3 sets of 10 reps. Repeat the same routine for the following two stages.

PRONE CERVICAL EXTENSIONS

START	FINISH

Position your body in the start phase as shown above. Using the edge of your bed works the best.
Simply lift your head up as shown in the finish phase. Complete this exercise for 3 sets of 10 reps.
Do not hold these reps. Focus on repetitions.

LATERAL CERVICAL FLEXION

START	FINISH

Position your body in the start phase as shown above. Simply lift your head up as shown in the finish phase. Complete this exercise for 3 sets of 10 reps. You do not need to hold this exercise. Focus on repetitions

SHOULDER SHRUGS

START (dumbbell)	FINISH (dumbbell)	THERABAND

This exercise will help strengthen the trapezius muscle with is completed in a simple shrug. Use dumbbells
or theraband to complete this exercise. Simply hold on to the resistance device and shrug your shoulders.
For best results rotate shoulders backwards when doing this shrug. Complete this exercise for 3 sets of 10 reps.
Do not hold reps.

HORIZONTAL ABDUCTION
(Theraband)

START	FINISH

This is another way to strengthen the thoracic region. Complete exercise as shown squeezing shoulder
blades together. Repeat this exercise for 3 sets of 10 reps. Do not hold reps.

SHOULDER EXTENSION
(Theraband)

START	FINISH

This is another way to strengthen the thoracic region. Complete exercise as shown squeezing shoulder
blades together. Repeat this exercise for 3 sets of 10 reps. Do not hold reps.

SHOULDER RETRACTION
(Theraband)

START	FINISH

This is another way to strengthen the thoracic region. Complete exercise as shown squeezing shoulder
blades together. Be sure to keep elbows parallel to floor. Repeat this exercise for 3 sets of 10 reps.
Do not hold reps.

BALL ON THE WALL
(Manual trigger point therapy)

START

FINISH

Take a high bounce ball and place it between your neck/back and the wall. Move you body around on the ball. When you feel a tender area, hold the ball on that area and press into the wall. Hold this pressure for about 10 seconds. Move to another tender area and repeat. Try this for about 5-10 minutes. The results will amaze you.

CYBEX RETRACTION
(Row)

START	FINISH

When you have progressed through the previous exercises in this protocol then try these exercises in your local
fitness center. Complete these exercises as shown for 3 sets of 10 reps. Be sure to ask your Exercise Specialist how to use the equipment in your center and ask them to help you find the appropriate weight for each exercise.

CYBEX RETRACTION
(Rear Delt)

START	FINISH

REAR VIEW OF RETRACTION

	+ Freedom of Information Act + NASA Privacy Statement, Disclaimer, and Accessibility Certification		Editor: Erik Nason NASA Official: David A. Tipton Last Updated: September 30, 2004