Dynamic Stretching, Mobility & Balance Exercises: Part 1: Neck Mobility

If you have ever had any type of neck injury be sure to get your Doctor's permission before attempting any of the following neck exercises.

Over the next few weeks I will be sharing what exercises I use with my clients. Part 1 deals with the neck. NEVER FORCE THE NECK INTO ANY MOVEMENT. ALWAYS PREFORM THESE EXERCISES VERY SLOWLY. Performing these daily will help you avoid neck issues as you get older.

The following are examples of dynamic stretching and mobility exercises, which could form part of the warm up program in a training session. Breathe easily while performing them.

Current research work detailed in Medicine & Science in Sport and Exercise 33(3), pp354-358 and Journal of Strength and Conditioning Research, vol 15 (1): 98-101 suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for the warm up.

With the following exercises, only perform through the range of motion that you can control. Take your time. Learn how to control the movements before speeding them up and before increasing the range of motion that you use.

These exercises can be performed every day if you feel like it. Only perform enough repetitions to warm the muscles up. (Stop before you feel any fatigue in the muscles being used for each individual exercise.)

Exercises for Joint mobility (Perform 6 to 10 repetitions of each of the following)

Pace of movements, SLOW

Neck Mobility

    * Flexion/Extension - Tuck your chin into your chest, and then lift your chin upward as far as possible. 

 

    * Lateral Flexion - lower your left ear toward your left shoulder and then your right ear to your right shoulder. Be sure to keep the shoulders down.

 

    * Rotation - Turn your chin laterally toward your left shoulder and then rotate it toward your right shoulder. 

    * Chin Tucking – With chin slightly down, put a couple of fingers on chin. Slowly push chin straight back. Hold for a count of 10 to 20. Repeat 2 to3 times.

   

 

These exercises will help improve posture as well as improve shoulder mobility. Tight neck muscles can lead to shoulder pain. 

Next week I will cover shoulder mobility.