Neck Exercises for Prevention, Rehabilitation and Strength · 8/8/2011 · Rehabilitation and...

Neck Exercises for Prevention, Neck Exercises for Prevention, Rehabilitation and StrengthRehabilitation and Strength

with Rick Kaselj, MSwith Rick Kaselj, MS

Rick KaseljRick Kaselj – ExercisesForInjuriesInjuries.com

My StoryMy Story– BSc – 1997– MS – 2008 / RC– Work – physio,

studio, gym, rehab– Courses– Writing– Blog

• ExercisesForInjuries.com

Rick Hiking 4300 km / 5 months from Mexico to Canada

10 Keys to Neck Prevention, 10 Keys to Neck Prevention, Rehabilitation and StrengthRehabilitation and Strength

1. Breathing2. Posture3. Self Massage4. Range of Motion5. Mobility6. Stretching7. Isometrics8. Cervical & Scapular

Stabilization Exercises9. Rotator Cuff

Strengthening10. Shoulder Strength

Disclaimer / DonDisclaimer / Don’’t Be Dumbt Be Dumb• Get it Looked at

Disclaimer / DonDisclaimer / Don’’t Be Dumbt Be Dumb

• Do What Your are Allowed to Do

• Lifestyle

• We are Our Worst Enemy

#1 #1 -- BreathingBreathing• Linking Breathing with

Rehab, Training and Performance with Dr. Jeff Cubos

#2 #2 -- PosturePosture• Test

• Sitting with hands wrapped around back of neck over upper trapezius

• Move head as muck forward as they can

• What do they feel?• What do they feel if they move into ideal

alignment?

• Day to Day Activity• Sitting• Computer work• Driving• Tablet work• Smart phone work• Cellular phone on neck• Watching TV• Reading in bed

• Chin Tuck– All Exercises

#2 #2 –– PosturePosture• Neck Packing

– Component #2 –Avoiding Common Programming Bloops and Blunders with Tony Gentilcore

#3 #3 –– Self MassageSelf Massage• Areas to Hit

– Latissimus dorsi– Deltoid– Teres Major– Upper Trapezius– Middle Trapezius– Levator Scapulae– Rhomboids– Iliocastalis Thoracis– Serratus Anterior– Triceps

#3 #3 –– Self MassageSelf Massage• Areas to Hit

– Upper Trapezius - UT– Sternocleidomastoid - SCM

#3 #3 –– Self MassageSelf Massage

• Component #7 – Unraveling Muscle Imbalances in the Shoulder with Rick Kaselj

#4 #4 –– Range of MotionRange of Motion• Movement

– Rotation– Side Flexion– Flexion– Chin Tuck– Extension – Cautious

#4 #4 –– Range of MotionRange of Motion

#5 #5 -- MobilityMobility• Component #1 –

Corrective Exercise Strategies for Athletes (and Meatheads, too) with Tony Gentilcore

#6 #6 -- StretchingStretching• Nose to Armpit

– UT• Rotate & Back

– SCM

#6 #6 -- StretchingStretching

#7 #7 –– Isometric ExercisesIsometric Exercises• Neck Movements

– Flexion– Extension– Side Flexion

#7 #7 –– Isometric ExercisesIsometric Exercises

#8 #8 –– Cervical & Scapular Cervical & Scapular Stabilization ExercisesStabilization Exercises

• Stability in the Neck– Deep neck stabilizers

• Scapular Stabilization– Little Ball

• T’s - neutral• T’s - thumbs• T’s – pinkie• Orange DB Setting• Y’s• N’s• Press

#9 #9 –– Rotator Cuff ExercisesRotator Cuff Exercises• Pull Ups

#10 #10 –– Rotator Cuff ExercisesRotator Cuff Exercises

#9 #9 -- Rotator Cuff ExercisesRotator Cuff Exercises• Effective Rotator

Cuff Exercises

#10 #10 –– Neck & Shoulder Neck & Shoulder StrengthStrength

• Neck – Isometric– Concentric / Eccentric– Side Flexion– Flexion / Extension– Rotation

Rick Kaselj Rick Kaselj –– ExercisesForInjuries.comExercisesForInjuries.com

• Neck – Isometric– Side Flexion– Flexion / Extension– Rotation

Rick Kaselj Rick Kaselj –– ExercisesForInjuries.comExercisesForInjuries.com

• Component #2 –Avoiding Common Programming Bloops and Blunders with Tony Gentilcore

Exercise Rehabilitation of the Exercise Rehabilitation of the NeckNeck

Rick Kaselj Rick Kaselj –– ExercisesExercisesForForInjuries.comInjuries.com

Neck Fusion InterviewNeck Fusion Interview

Rick Kaselj Rick Kaselj –– ExercisesExercisesForForInjuries.comInjuries.com

10 Keys to Neck Prevention, 10 Keys to Neck Prevention, Rehabilitation and StrengthRehabilitation and Strength

1. Breathing2. Posture3. Self Massage4. Range of Motion5. Mobility6. Stretching7. Isometrics8. Cervical & Scapular

Stabilization Exercises9. Rotator Cuff

Strengthening10. Shoulder Strength

Rick KaseljRick Kaselj – ExercisesForInjuriesInjuries.comRick KaseljRick Kaselj – ExercisesForInjuriesInjuries.com

Thank YouThank You•• Send me your questions!Send me your questions!

•• Rick KaseljRick Kaselj– rick@ExercisesForInjuries.com– www.ExercisesForInjuries.com

Neck Exercises for Prevention, Rehabilitation and Strength · 8/8/2011 · Rehabilitation and...

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Transcript of Neck Exercises for Prevention, Rehabilitation and Strength · 8/8/2011 · Rehabilitation and...

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