Dynamic Neck Exercises for Neck Pain & Neck Tightness
Channel: Mobility Plus Sports Rehab
Date: 13/09/2020

Are you struggling with neck pain or constant neck tightness that won't go away? Try these dynamic neck exercises for neck pain relief 🤗 Keep reading below👇

We believe that a tight muscle needs strengthening instead of ‘stretching’. Stretching "helps" with tightness, but it never gets rid of it. At the clinic, we always strive to help our patients to find out the root cause of their pain or tightness, so they don't need to "just keep stretching." 

That's why we are bringing you another excellent neck strengthening exercise! We are going to target the deep neck flexors to give your levator scapulae muscle a break it deserves! This exercise is a progression of our earlier neck isometric exercises. If you have a constant 🧶tightness at the region where the neck meets the shoulders, these exercises are for you. 😉
Video Outline
0:00 Intro to neck muscle anatomy
0:28 Deep neck flexor exercise set-up
0:38 Position #1 Chin retraction
0:50 Position #2 Resisted Neck rotation
1:15 Position #3 Resisted Neck Lateral flexion (side bending)

1️⃣- Sit tall on a comfy chair and wrap a light-medium resistance band around the back of your head. Tuck your chin backwards like you’re showing off your double chin, then with both arms, pull the band in front of you keeping your elbows bent. Start by just holding the band in front of your head and resist that motion to target the deep neck flexors. If this becomes too easy, you can then progress to pressing the band out for 10-15 reps. 

2️⃣- Wrap a light-medium resistance band around your head like a headband and cross the bands in front of you. Then, grab each end of the band and pull the band on one side while trying to resist the rotation of the head. Start by just holding tension for 10 breaths. If this becomes too easy, you can then progress to pressing the band out for 10-15 reps. 

3️⃣- Place a light-medium resistance band around your head above the eyes. Loop it into one handle and grab it with one hand and hold it out to your side. Next, pull the band out to one side and resist that motion with your neck muscles. Start by just holding tension for 10 breaths. If this becomes too easy, you can then progress to pressing the band out for 10-15 reps. 

🔑Key for these exercises are:
🐯keep the chin tuck the whole time.
🐯For endurance: do the hold. Once you can hold for more than a minute, move onto the dynamic portion of this strengthening exercise by pulling and letting go of the band.
🐯You should NOT feel any neck or shoulders (upper trapezius) during or after these exercises.
🐯Endurance: hold for a minute in each direction. 3 rounds/day
🐯Dynamic Strength: 10 pulls/direction. 4-5 rounds/day

Let's get your neck strong so that you won't get bothered by that nagging neck tightness or soreness.

❗Please remember, you should NOT ❌feel any neck pain while doing this exercise. If you do and have questions, please STOP the exercise and give us a call!

At Mobility Plus Sports Rehab, we always start with a thorough exam to make sure we understand your case and provide you with personalized ways to overcome them. We help our patients get rid of their chronic pain quickly and prevent it from coming back. As always, We are here for you!🧡💛💚💙

How do we do this? We do so by educating our patients with self-management strategies and providing pain relief in the office. 

Tell us how many other tips you tried but didn't work? How did they work out for you? Leave the appropriate emoji below!

Want help with your constant neck tightness? 🩺  Click on the link in bio ☝🏼to schedule a complimentary phone consultation with Dr. Li to find out how!

🤜🏼🤛🏼Give it a try! Comment below if you have any questions!

👉🏼If you like this video, make sure you give it  👍 and SHARE it with a friend who has frequent neck stiffness or needs help with their Neck pain!💪🏼

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