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The cervical spine is often tight and painful when other nearby joints cannot pick up the motions needed by the individual. The neck is the most mobile area of the spine and often picks up unnecessary motions.
In this therapeutic strength routine, we will perform four separate exercise combinations for the lower spinal levels, shoulders, and finally and isometric for the neck:
1. Extension / retraction
2. Flexion / protraction
3. Lateral flexion / abduction
A TheraBand and mini ball will be used for resistance, as well as bodyweight alone. Pay attention to any areas that may seem weak or unstable. It is important to address our weaknesses.
Purchase the equipment used in this video from Amazon:
When we think of hypertrophy training, it usually involves both sides of our body's limbs moving together. However, when we only move from one side, the other has to brace itself and assist nearby joints for the structure to be stable enough to create the exercise.
In this Yoga and Pilates fusion class, practice six different combinations each choreographed for their similarity in joint motion and muscle recruitment. See how the moving eccentric-concentric focus of the chosen Pilates exercises actually enhances our ability to stay strong with increased jo...
This core strengthening Pilates routine is designed to not only train our available joint ranges, but to use our muscles to keep joints from moving in the process. We will use a sponge ball in this routine as a prop to help facilitate the movements.