I am often asked what my most common exercises are for my patients depending on their ailments. I decided to put this list together for you. Make sure you check out my most common stretches as well.
Deep neck flexors
The deep neck flexors are at the front of the spine, immediately in front of the vertebrae. These muscles are often weak and inhibited after a motor vehicle accident. They are also inhibited and deconditioned if you sit or stand all day with your head forward in front of your shoulders. These muscles are associated with a flattening of the cervical spine (loss of it’s natural backwards curve) or a reversal of the cervical spine (forwards curve; kyphotic). The neck retraction exercise to help stretch out the suboccipital muscles helps to activate the deep neck flexors as well. Another more challenging exercise for the deep neck flexors is the quadruped neck retraction exercise (note: arm is behind back only to show movement of neck). You can build on this exercise by adding resistance by using tubing draped over the head and held by the hands). You can also work on the neck retraction followed by turning the head as in this video.
Rhomboids and Trapezius muscles