Specialized Headache Exercise

In my previous post I went over the culprits and solutions to typical headaches.  One of those solutions that I made mention of were specialized exercises.  This post is going to describe how to do a very important neck exercise.  One of my hesitations in this post is the reader not having me around to correct them on some of the common technique mistakes which people make doing this exercise.  So take caution and contact me with any questions-- I'd be happy to coach you through it.

• Step 1:  Lie down on your back.

• Step 2:  Using a stretchy band of some sort (a therapeutic resistance band is best), stretch the band outward with your grasped hands along your belt line, with your palms facing upward toward the ceiling.  The back of your hands should be on your "hip bones" (the technical anatomy is the A.S.I.S., or, the anterior superior iliac spine).  The purpose of this step is to engage your core, so focus on sucking your belly button toward your spine, keeping all abdominal muscles tight.  Feel free to bend your knees and have the bottom of your feet flat on the ground if this is more comfortable.

• Step 3:  Ensure that your shoulders are rolled back, and down (not shrugged up toward your head at all).  Your scapulae (shoulder blades) should be flat on the ground.

• Step 4:  Raise your chin up to your sternum as far as you possibly can, slowly and deliberately.  Your shoulders should not raise up off the ground at all!  Lower your head back to neutral.

• Step 5:  Turn your head all the way to the right or left, then raise your head up to touch your chin to the corresponding clavicle (collar bone).  Return to neutral and repeat this step on the opposite side.

• Step 6:  Steps 4 and 5 comprise one repetition, and you need to do this for 10 reps.

A couple things you should be aware of with this.  First, the reason behind the band and engaging your core is that I don't want your core assisting you with what your neck is doing, so we're keeping it distracted and isolated away from the objective neck work.  And your core should maintain a constant contraction for the entirety of the exercise!!!  Second, after about 7 reps, you should be getting fairly tired.  THE LAST 3 REPS ARE THE MOST IMPORTANT!!!  This is because at this stage your main primary mover muscles in your neck have reached a stage of fatigue, and now it is up to your intrinsic neck muscles to get the job done.  So if you start getting tired during those last reps, don't give yourself a break-- we want to retrain those intrinsic muscles most of all.  It is also important that you're heavily cognizant of your technique during those last few reps; DON'T GET SLOPPY!  Keep your technique flawless.Please remember that if you do these wrong, you could actually be creating some problems, so please don't hesitate to contact me.  These exercises done by themselves won't guarantee you results, but when complemented with the synergy that comes from the chiropractic adjustment and some myofascial release, we can produce amazing results! 



Get Moving!  Get Performing!



Contact info:

Dr. Kelby Martin(929) 33-KELBY   [929-335-3529]

South Jordan Chiropractic
10456 S Redwood Road
South Jordan, UT 84095
Office phone:  (801) 446-5100