1. Chin Tuck + Lift: Neck Strengthening

FOCUS: segmentally curl you head up.
One step at a time! Chin tuck first, then lift each vertebra of your neck off the ground PAUSE reverse the segmental control down to the floor with your chin tuck being the last thing you release.

IMAGINE: peeling each level off the ground one inch at a time!

BREATHING: exhale as you lift. inhale as you slowly lower.

NOTE: your rib cage should not move or activate during this exercise. If you notice movement at the ribs, don’t lift your head/neck off the ground as high.

Listen to Dr. Stephanie explain the movement here:

2. Chin Tuck + HOLD: Neck Strengthening Level 2

FIRST: chin tuck, curl up halfway, hold it.

IMAGINE: holding a plank for your neck. ⠀

FOCUS: keep that chin tuck and make sure everything else stays relaxed.

BREATHING: take deep breaths the entire time. Try not to hold your breath here!

NOTE: your rib cage should not move or activate during this exercise. If you notice movement at the ribs, don’t lift your head or neck off the ground as high.

This is a progression of Chin Tuck + Lift, master level 1 first!

Watch Daisy bloopers here:

Patient Story:

I can’t recommend Dr Keane enough She helped me Immensely. My first visit with her was amazing. She listened, asked questions to really get the full picture, and made me laugh for the first time while discussing my injury. Her evaluation was so thorough, and she took the time to explain everything to me as went, which you really don’t get in our healthcare system anymore. I left that first visit feeling confident, comfortable, and like she really ‘got’ me. After only a handful of visits, I was back to running, lifting, and yoga Without pain. She helped me modify my activities along the way so I was never ‘cut off’ from my activities, too, which was great for my mental health. I highly recommend Dr Keane for a quick, efficient and fun injury recovery experience.

For a quick, efficient, and FUN injury recovery experience, fill out our contact form ask Julie which therapist is the best fit for you.