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  • Foam Roller Angel

    Place a long tube or foam roller on the ground.
    Sit on the very edge of the roller and lie on it, aligning it with your spine.
    Knees are bent and placed on the ground, which provides stability and a neutral lower back
    Bring you arms overhead by keeping them parallel to the ground throughout the whole movement, before bringing them back to the starting position.

  • Cervical Extension Hold

    While seated on a bench, straighten your back, pull the shoulders back and allow the head to slightly tilt forward, without rounding the back.
    Lock your fingers and place the palms on the back-top of your head.
    Engage the neck muscles by straightening the neck and then rest the weight of your arms on the head.
    Resist the forward-downward force of your arms with your neck muscles.

  • Cervical Extension Banded Hold

    While seated on a bench, place a ribbon/flat band behind your head.
    Straighten out your back while still holding onto the ends of the band.
    Gently extend the arms till the band starts applying force onto the neck muscles.
    Hold the arm position and resist the band with the strength of your neck muscles.

  • Cervical Extension Eccentric Band

    While seated on a bench, place a ribbon/flat band behind your head.
    Straighten out your back while still holding onto the ends of the band.
    Gently extend the arms till the band starts applying force onto the neck muscles then bend your arms so that the band resistance is reduced but not eliminated.
    Do not allow any movement in your neck.
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