Dr. Chad Spillers, Aspenridge Chiropractic - Cervical Strengthening Exercises

Join Dr. Chad Spillers as he guides Jill Batista from Essential Healing through a series of effective cervical strengthening exercises. This video is designed to help you improve posture, relieve neck tension, and enhance overall neck stability. Whether you're dealing with neck pain, looking to prevent injury, or simply want to build strength, these exercises are perfect for all levels.
Front Resistance
Purpose: Strengthen the anterior neck muscles and improve stability.
Position: Stand tall with a straight back, head neutral, legs apart, and feet flat. Place your head against a folded or rolled-up towel. A small ball will also work well for this stretch.
Action: Push your head forward in a nodding motion while applying resistance with your head. Gradually increase resistance without holding your breath; breathe slowly throughout. Reps/Sets: 10 repetitions, holding each for 5 seconds with 3 seconds rest between reps. Work up to 2 sets.
Back Resistance
Purpose: Strengthen and stabilize the neck.
Position: Stand tall with your head stationary and upright.
Action: Push your head backward into a towel or ball while maintaining a neutral position and resisting any movement. Reps/Sets: 10 repetitions, holding each for 5 seconds with 3 seconds rest between reps. Work up to 2 sets.
Side Resistance
Purpose: Strengthen neck muscles to control movement and prevent injury.
Position: Stand tall with shoulder against wall using a towel or ball to keep your head in a neutral position.
Action: Push gently into the towel or ball with your head to increase strength. Push for 5 seconds, then relax. Gradually increase resistance with each repetition.
Reps/Sets: 10 repetitions, holding each for 5 seconds with 3 seconds rest between reps. Work up to 2 sets. Please remember to perform this stretch on both right and left sides.
Aspenridge Chiropractic provides chiropractic services, acupuncture, customized orthotics, and physical rehab.
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