Mid/Upper Back & Neck: Strengthen

  1. 10 months ago

    Doc

    27 Aug 2017 Administrator

    1. Isometric Neck Exercises: These will be added with a link later.

    2. Active Neck Exercises: These will be added with a link later.
    Easier to Harder Progression: Without weight; With weight e.g. wearing a football helmet with a vertical bar to hold weight (s).

    3. SLOW Push ups: Keep hands about shoulder width apart. Pull yourself down rather than letting gravity do the work. Push yourself up while isometrically (without moving) turning your hands and forearms out.
    Easiest to Hardest Progression: Against a wall; In a corner or doorway; Against a counter, table or chair; On the floor on your knees; On the floor on your toes; With your feet elevated (increase elevation as it gets easier); In a handstand position.

    4. SLOW Chin ups (palms towards you) and/or Pull ups (palms away from you)
    Options: With a Chin-up bar; With a folded towel over the top of a securely propped open door (wedge a wash cloth between the top and side of the door and be positive the door will hold your weight); Using an exposed beam in a garage

 

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