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Chin Tuck with Head Lift
The “chin tuck with head lift” exercise is an exercise that is intended to strengthen all of your neck flexors. Since the deep neck flexors tend to be weak and inhibited, extra emphasis is placed on the proper cuing of these muscles during this exercise.
Deep Neck Flexor Activation
This is a foundational exercise. The deep neck flexors are like the “core” of your neck and understanding how to activate them is critical to many other exercises.
Posterior Neck Release with Hook
In this exercise we use a Shepherd’s hook to massage and/or stretch the muscles of the back of the neck and upper back. This can work well to isolate particular muscles and knots/trigger points in the back of the neck that are causing discomfort.
Repeated Neck Extension
This exercise is intended to facilitate neck extension (looking up towards the ceiling) by using a strap or something similar. The strap supports your neck and helps you to move farther without discomfort.
Isometric Shoulder Flexion
This is an excellent way to activate shoulder flexors while keeping the shoulder in a safe position. Isometric shoulder exercises can be a great way to decrease pain and begin retraining your shoulder muscles.
Resisted Shoulder Abduction
This video demonstrates how to perform shoulder abduction to 90 degrees against resistance and reviews some common compensatory patterns.
Resisted Shoulder Flexion
This video demonstrates how to perform shoulder flexion to 90 degrees against resistance and reviews some common compensatory patterns.
Isometric Shoulder External Rotation
This is an excellent way to activate shoulder external rotators while keeping the shoulder in a safe position. Isometric exercises simply mean that your joint is not moving, but all of the muscles that create a specific movement at the joint are active. Isometric shoulder external rotation is particularly useful, as this movement is often very limited during rotator cuff injuries.
Isometric Shoulder Abduction
This is an excellent way to activate shoulder abductors while keeping the shoulder in a safe position. Isometric shoulder abduction is particularly useful, as this movement is often very limited during rotator cuff injuries.
Sidely Quadratus Lumborum (QL) Stretch
This is intended to be a stretch for your quadratus lumborum muscle, but can certainly stretch other tissues located in your lower back, glutes and thoracic spine. If your QL is shortened and feeling tight and you are aligned properly during this exercise, you should get a really nice stretch into the side of your lower back with this.