Neck Endurance Workout

1. Chin Tuck: sit up straight (nice and tall) and then tuck  your chin straight back. It might help to have back support in order to ensure that the movement is occurring at the head/neck only. Helpful cue: Think of chin on a shelf and then sliding it straight back on the shelf.

Position Options:

o Lying on your back: pressing the back of head into the mat or pillow.

o Lying on stomach: make sure head is off the mat, then move your head and neck straight up towards the ceiling.

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Resistance types that you can place behind your head to progress the exercise:
o Resistance band 
o Soft ball 

o Wall

o Car seat/ head rest

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2. Neck isometrics:
o Can do this exercise on all four sides of the head and neck (front, left, right, back).
o Perform this exercise using a pillow or semi squishy ball. Place the ball against the wall and the side of your head you wish to exercise. Then push your head into the ball and hold for 10 seconds at a time. Make sure your upper back and body are not moving.
o Can also perform this exercise while using your hands as the resistance.
o Might want to try this exercise in front of a mirror to make sure you are correctly performing it.