The Neck Gym

Exercise Guide
 Shrugs
Shrug your shoulders upwards towards the ceiling while holding a dumbbell, to increase strength in
your upper shoulder muscles (upper trapezius).

WEEK 1-2: no weight / light weight

WEEK 3-4: 2 Kg weight / red theraband
WEEK 5 onwards: 4 Kg weight / green theraband

Sets: 3 | Repetitions: 12 | Both sides

Video: http://youtu.be/FkpvTRa2OO0
 Row the boat
Lean forwards to a 45 degree angle, and pull a weight backwards with one hand keeping your elbow
tucked in close to your body. This is a back and shoulder strengthening exercise.

WEEK 1-2: no weight / light weight

WEEK 3-4: 2 Kg weight / red theraband
WEEK 5 onwards: 4 Kg weight / green theraband

Sets: 3 | Repetitions: 12
Video: http://youtu.be/WS8U9Dzzy70
 Arm raise
Holding a dumbbell in each hand with your palms facing inwards, known as a hammer grip, lift your
arm at a 45 degree angle to the side, to shoulder level. Slowly return to your side. This is a
strengthening exercise for your shoulder, especially to the deltoid muscle and rotator cuff.

WEEK 1-2: no weight / light weight

WEEK 3-4: 2 Kg weight / red theraband
WEEK 5 onwards: 4 Kg weight / green theraband

Sets: 3 | Repetitions: 12
Video: http://youtu.be/vn7-2Mu-pf4
 Eyes still turn head
Stand up straight, and place your arm in front of you with your thumb pointing up. Keep your arm still
and your vision fixed on your thumb, so do not move your thumb or your gaze at all during the
movement. Rotate your neck left and right while keeping your gaze fixed within your field of vision.
Only move as far as feels comfortable, do not strain your eyes.

Sets: 3 | Repetitions: 12
Video: http://youtu.be/kz16_TEYV0g
 Eyes still turn head standing
Stand up with your dominant leg behind your other leg, and place your arm in front of you with your
thumb pointing up. Keep your arm still and your vision fixed on your thumb, so do not move your
thumb or your gaze at all during the movement. Rotate your neck left and right while keeping your
gaze fixed within your field of vision. Only move as far as feels comfortable, do not strain your eyes.

Sets: 3 | Repetitions: 12
Video: http://youtu.be/gDamiQIa19E
 Head still move eyes
Sit up straight, and place your arm in front of you with your thumb pointing up. Keep your head still,
and your eyes should follow the movement of your thumb. Move your thumb left and right as your
eyes follow. Only move your eyes as far as feels comfortable, do not strain.

Sets: 3 | Repetitions: 12
Video: http://youtu.be/jBY6m4YvWHk
 Eyes and balance
Stand up with your dominant leg behind your other leg, and rotate your neck to 45 degrees. Place
your arm in front of you with your thumb pointing up. Keep your head still, and your eyes should follow
the movement of your thumb. Move your thumb left and right as your eyes follow. Only move your
eyes as far as feels comfortable, do not strain.

Sets: 3 | Repetitions: 12
Video: http://youtu.be/0IUe6vCIOb4
 Head slide
Lying flat, with a four inch diameter towel under your neck, tuck your chin down to your chest gently
while elongating your neck. Hold for a count of 30. Try to breathe normally, and stay relaxed. The
movement and resistance is gentle, so don't do it too hard.

Sets: 1 | Repetitions: 10 | Time: 30 second hold

Video: http://youtu.be/95adDXvhQcc
 Head lift
Lie on your back, and lift your head off the floor/bed while tucking your chin in slightly. You should feel
the muscles at the front and side of your neck contracting. Use a pillow if that feels more comfortable.

WEEK 1-2 only

Sets: 3 | Repetitions: 12
Video: http://youtu.be/-TOBip8Pvjo
 Head lift + weight
Place an ankle cuff weight around your head. Lie on your back, and lift your head off the floor/bed
while tucking your chin in slightly. You should feel the muscles at the front and side of your neck
contracting. Use a pillow if that feels more comfortable.

WEEK 3-4: 0.5 Kg weight

WEEK 5 onwards: 1 Kg weight

Sets: 3 | Repetitions: 12
Video: http://youtu.be/x86Dx9xoNOY
 Laser straight ahead
Attach a LASER-pen to your head. Mark a spot on the wall directly in front of you, and close your
eyes. Rotate your neck to 45 degrees as you control the movement of the LASER pen, before
returning back to your start position. Try to get as close to your start position as possible. Use this
exercise to improve control and co-ordination of your neck muscles.

Sets: 1 | Repetitions: 5 | Both sides

Video: http://youtu.be/i36CN2og36o
 Laser head turned
Attach a LASER-pen to your head. Start with your neck in 45 degrees of rotation. Mark a spot on the
wall, and close your eyes. Control the movement of the LASER pen and go to neutral, before
returning back to your start position. Try to get as close to your start position as possible. Use this
exercise to improve control and co-ordination of your neck muscles.

Sets: 1 | Repetitions: 5 | Both sides

Video: http://youtu.be/AKWJsM8v8to