Uploaded September 2023 | Updated September 2026, 1 hour ago

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Instead of using your hand for resistance during isometric cervical spine strengthening exercise, try this variation using a ball and a wall (or back of a door). This option offers less stress on the shoulders and promotes better posture. See my cervical stabilization video for more exercises. youtu.be/gV3jGS_U99Y.

For best results, perform the isometrics daily. Start with a 3-second hold and perform 3 repetitions of each movement.

Timestamps
00:00 Intro
02:33 Posture Scan and Correction
03:40 Isometric Retraction
05:45 Isometric Left Lateral Flexion/Sidebending
06:45 Isometric Left Rotation
07:53 Isometric Flexion
09:09 Isometric Right Lateral Flexion/Sidebending
10:14 Isometric Right Rotation
11:23 Tips
12:14 Matching breathwork with movement
12:40 Duration, repetition and frequency

Relevant Videos:
Cervical Stabilization: youtu.be/gV3jGS_U99Y
Part 2 Cervical stabilization: youtu.be/Hjpcyx4rJ1Q
Lower Cervical Stabilization: youtu.be/ccFXfeRSoLo
Upper Cervical Stabilization: youtu.be/3tXfAfR_wuA
Cervical Spine Playlist: youtube.com/playlist?list=PLQ3ggWrvWXyDJVrzhPt426qDB7wCrsFqo
Groove EasySleeper Pillow Review: youtu.be/Kg5T0cYg74M

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Small ball: amzn.to/3sRnw9r

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*This content is provided for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a healthcare provider for guidance about any specific medical condition and before doing anything contained in these videos. The viewer is solely responsible for all outcomes of the use of this material.