Cervical Stability Work

Hi everyone, Dr. Andy here with
Northstar Spine. This video is to help
instruct you on our cervical stability
routine. For cervical stability, we want
to strengthen the proper muscles as we
relax and loosen the proper muscles with
the mobility routine. Now, the only
piece of equipment you’re going to need
for this routine is a simple band just
like this. You can use a tube or you can
use one of these flat bands. The
resistance really doesn’t matter um
because you know the more tension you
put on it, the more resistance you’re
going to get. Now, the first exercise is
called scapular retraction. So, you’ll
either stand or just sit in a chair like
this and you’ll have your palms up.
You’ll have about a foot in between your
arms here. And you’re basically just
gonna keep your elbows tucked and pull
those arms apart. And you’ll go ahead
and do 10 repetitions here.
And when it comes to the side angle,
this is what it’ll look like. Head
retracted, ears over shoulders, pull
that band apart, 10 repetitions.
Good. And then from
from the back, this is what it would
look like.
Good.
Just like that. Now, 10 reps. Um, and
then move on to the next exercise, which
would be cross chest pulls. So, from
here, you’re going to bring your arms
out in front of you. You want the band
to be a bit about chin height and your
arms nice and straight. And from here,
you’re going to pull the band apart.
Allow the band to come across and touch
your chest. And then come on back. And
you’re going to do 10 reps. Nice and
slow, controlled movements here. From
the side view, it’ll look like this.
Good. And then from the back view, it
would look like this.
Good. And then from here, we’re going to
do something called wall angels. So,
you’re going to find a wall. You’re
going to come up to that wall, place
your heels right against the wall, your
butt, your back, and then the back of
your head. Try to hold this position and
try to keep that back right against the
wall. Bring your arms up to about 90°
here. You’re going to reach up and then
down and squeeze your shoulder blades up
and down,
up and down. Try to keep your arms in
contact with the wall through the entire
exercise. You’ll another 10 repetitions
of that. And ultimately, that is the
routine. So, we’re going to do scapular
retractions,
cross chest pulls, and wall angels.
You’ll do 10 reps of each. You can
repeat either two sets or three sets.
And you want to do this anywhere from
three to five times per week. You want
to combine this with the mobility
routine that we recommended and start
working on both as a combination to help
mobilize and strengthen the muscles
around your neck. If you have any
questions about this, please let me know
on one of your next visits and I’ll be
happy to demonstrate here at the office.
Thank you.