This exercise is best performed with a stability ball. Lay with your stomach on the stability ball with your hands behind your head. Tighten your abdominal muscles and use your lower back muscles by contracting your glutes to lift your shoulders and chest off the ball.
Lie face down with your arms extended above your head. Tighten your abdominal muscles and lift your arms and legs off the ground. It should look like you are in a Superman-like flying position. Hold this for about 30 seconds, and then release. You may be tempted to hold your breath when clenching your abdominal muscles. DON'T! Control your breathing while holding this position.
Double Leg Lifts
Using a stability ball, lay face down with your hands on the floor in front of the ball. Raise both legs off of the floor until your body is horizontal, and hold the position for about 10 seconds. Lower your legs back down to the floor and repeat 5-10 times.
While seated in a chair, reach one arm across your stomach and grasp the opposite side of the chair. Look over the shoulder while rotating the low- and mid-back. Hold for 15-30 seconds.
External Shoulder Rotation
Start by lying on your right side with your right arm folded under your head. Your upper left arm should be parallel to your torso, bent at the elbow so that your forearm is lying across your stomach with your hand on the floor. By rotating your shoulder, raise your forearm so that it is perpendicular to the side of your body. Switch to your other side and repeat. This exercise can also be performed with a dumbbell.
Internal Shoulder Rotation
Lay on your right side, like in the external shoulder rotation, but keep your right hand free this time. Keep your right arm next to your body and bend at the elbow. Rotate your shoulder to move your forearm. It will start flat on the floor, and then you will rotate it into your body so that your forearm is flat across your stomach. Repeat this motion 10-15 and use a dumbbell if you prefer.
Lateral Deltoid Raise
Start with your arms to the side of your body, palms facing the thighs. Tighten the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out to your side until they are shoulder height. Hold that position briefly, and slowly return your arms to your sides.
Front Deltoid Raise
Start with your arms in front of your body, palms facing the thighs. Tighten the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out in front of you until they are shoulder height. Hold that position briefly, and slowly lower your arms.
Single-Arm Lat Pulldown
Begin with both hands overhead, holding an elastic resistance band. Engage the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Pull downward to the side with one arm, adducting at the shoulder until the upper arm is next to the torso. Pause, then return slowly to the starting position. Keeps your arms slightly in front of the face to protect the back and shoulders.
Stand facing the wall and hold the stability ball at forehead height. Use your neck muscles to push your forehead into the stability ball. Relax and repeat.
Stand facing away from the wall and hold the stability ball behind your head. Push the back of the head into the ball.
Stand sideways to the wall. Hold the stability ball above your shoulder at the side of your head. Push the side of the heads laterally into the ball.
● Bring your ear to your shoulder.
● Let your neck sit in that position for 5 to 7 seconds.
● Force your ear toward your shoulder.
● Feel the stretch of your neck muscle on the opposite side.
Same principle as the exercise before:
● Bring your head back as if you are looking toward the ceiling.
● Feel the stretch in the muscles located on the front part of your
If this exercise causes dizziness, fainting, or loss of balance, STOP THE EXERCISE AND CONTACT YOUR PHYSICIAN.
Rotate your head toward your (R or L) shoulder, and then
Nod your head down, and you will feel a stretch on the opposite side of which you are looking. Just hold for a few seconds and repeat.
Neck Exercises for Strength
● Put your hand on your forehead and force your forehead against your hand to provide resistance. You can do this in several sets of 6, 8, or 10 repetitions.
● Place your hands on the back of your neck and force your head back while providing resistance with your hands.