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Physio Neck Strengthening Exercises for Neck Pain (Beginners)

Neck strengthening exercises for easing neck pain, headache and better neck posture with Physio Michelle from https://www.pelvicexercises.com.au These gentle deep neck flexor exercises are muscle control exercises for beginners rehabilitation for overcoming neck pain. Content Overview: Neck Muscles: Research (1) tells us that people with neck pain use their outer neck muscles (scalenes and sternocleidomastoid) thather than the deep stabilising neck muscles. The correct neck muscles to use are the deep stabilising neck muscles close to the vertebra either side of the wind pipe (deep neck floxors or longus capitis and longus colli). Position: Lying down on a firm supportive surface Towel roll positioned under head Space between supporting surface and neck Neck Exercise Technique: 1. Identify the strong outer muscles to avoid using by attempting to lift the head forward 2. Close the lips and keep teeth apart 3. Nod the chin towards the chest without contracting the strong outer neck muscles 4. Breathe normally during this neck exercise 5. Smoothly release and rest briefly before your next exercise Progress Neck Exercises: 1. Maintain the chin to chest position for up to 10 seconds duration 2. Perform this neck exercise sitting or standing References: 1. Falla DL, Jull GA, Hodges PW. Patients with neck pain demonstrate reduced electromyographic activity of the deep cervical flexor muscles during performance of the craniocervical flexion test. Spine. 2004;29:2108–2114. doi: 10.1097/01.brs.0000141170.89317.0e. 2. Longus capitis https://wikimedia.org/wikipedia/commo... Attribution: modified by Uwe Gille [Public domain] 3. Sternomastoid Muscle https://commons.wikimedia.org/wiki/Fi... Attribution: Anatomography [CC BY-SA 2.1 JP (https://creativecommons.org/licenses/...)] Find more Physiotherapy exercises with Michelle here: Pelvic Exercises Website: https://www.pelvicexercises.com.au/ Facebook:   / pelvicexercisesforwomen   Pinterest: https://www.pinterest.com.au/pelvicex... Subscribe: https://www.pelvicexercises.com.au/ne... Music by Aiden Kenway: https://www.youtube.com/channel/UCEeJ... –––––––––––––––––––––––––––––– Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded. Lights by Sappheiros   / sappheirosmusic   Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/LightsSappheiros