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Exercise Protocol for Chronic Neck Pain

Created By: The Academy

Description:
Ylinen et al. 2006

Instructions:
Perform these exercise twice per week. For neck exercises, perform 3 sets of 15 repetitions in each direction.

Thera-Band Cervical Extension-Dynamic Isometric (sitting)

Thera-Band Cervical Extension
Instructions:
Begin in sitting with a loop of band securely attached on one end, and the loop around your head. Keep you back and neck straight while you slightly lean forward from your hips, moving your head about 10cm forward. Hold and slowly return to the starting position. Keep your neck straight, moving with your shoulders.

Thera-Band Cervical Flexion-Dynamic Isometric (sitting)

Thera-Band Cervical Flexion-Dynamic Isometric
Instructions:
Begin in sitting with a loop of band securely attached on one end, and the loop around your head. Keep you back and neck straight while you slightly lean forward from your hips, moving your head about 10cm forward. Hold and slowly return to the starting position. Keep your neck straight, moving with your shoulders.

Thera-Band Chest Flies

Thera-Band Chest Flies
Instructions:
Secure the middle of the band to a stationary object at shoulder level. Face away from the attachment. Use a staggered step with one leg slightly in front of the other. Grasp the bands at shoulder height with your elbows straight. Keep your elbows straight and pull bands inward with palms facing each other. Slowly return.
VARIATION: Vary the height of the attachment of the band for an incline (lower attachment height) or decline (higher attachment height) fly.

Thera-Band Shoulder Shrug

Thera-Band Shoulder Shrug (B) Stand
Instructions:
Stand on the middle of the band and grasp both ends by your side, taking up the slack. Keep your elbows straight and lift your shoulders upward. Hold and slowly return.
TIP: Avoid bending your elbows to complete the motion.

Thera-Band Shoulder Bench Press in Standing

Thera-Band Shoulder Bench Press (B) Standing
Instructions:
Begin with middle of a long band or tubing securely attached behind you at shoulder level. Begin in a stagger step position with your back & neck straight. Grasp both ends of bands with elbows bent and palms facing inward. Push band forward, extending your elbows to shoulder level. Slowly return to starting position.
TIP: Keep your back and neck straight. Don't shrug your shoulders. Don't hold your breath.

Thera-Band Shoulder Bent Over Row

Thera-Band Bent Over Row
Instructions:
Begin with one leg slightly in front of the other. Stand on the end of the band with the front foot. Bend forward at the hips, keeping your back straight. Grasp end of band with elbow straight. Pull band upward by bending elbows, bringing your hand to your waist. Hold and slowly return.

Thera-Band Elbow Biceps Curl (standing)

Thera-Band Biceps Curl
Instructions:
Stand on the middle of the tubing. Grasp the ends of the tubing. Lift the tubing upward, bending your elbows and palms up. Keep your elbows by your side. Hold and slowly return.
VARIATION: Perform with palms facing downward.
TIP: Keep your back straight; avoid leaning backward or rounding your back.
Purchase Products Used in this Exercise Routine:

Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

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