Cervical Spine Stabilization Exercise | Strengthen Your Neck - video Dailymotion

Mobile Physiotherapy Clinic

Struggling with neck pain, poor posture, or cervical instability? In this video, Mobile Physio demonstrates simple and effective cervical spine stabilization exercises to strengthen your neck, reduce stiffness, and improve overall spinal support.  These exercises are ideal for: ✔️ Neck pain relief ✔️ Posture correction ✔️ Cervical spine rehabilitation ✔️ Preventing future neck injuries  💪 Includes:      Chin Tucks      Isometric Neck Press      Prone Head Lifts      Scapular Retractions      Resistance Band Neck Flexion  No equipment needed (except a band for one variation), and perfect for home use!  🕒 Recommended Routine: Practice daily or as advised by your physiotherapist.  🎥 Brought to you by Mobile Physio – Your trusted guide for home-based physiotherapy and rehab.  📌 Don’t forget to like, comment, and follow us for more helpful videos.  Follow Us on Social Media:  Website: https://mobilephysiotherapyclinic.in/ Instagram: https://www.instagram.com/mobilephysicaltherapy Facebook: https://www.facebook.com/MobilePhysiotherapyClinic YouTube: https://www.youtube.com/@mobilephysio  Stay Mobile, Powerful, and Flexible!  #CervicalStabilization #NeckExercise #Physiotherapy #NeckPainRelief #MobilePhysio #PostureCorrection #DailymotionFitness

Transcript

00:00Welcome to Mobile Physio. If you're struggling with neck pain, stiffness, or poor posture,

00:06today's video is just for you. We'll guide you through simple but powerful cervical spine

00:11stabilization exercises to strengthen your neck and improve posture safely.

00:16What is cervical spine stabilization? The cervical spine supports your head and allows

00:21movement in all directions. Weakness or poor control in this area can lead to neck pain and

00:26even nerve issues. These exercises target deep neck muscles for long-term relief and stability.

00:33Chin tucks, sit or stand tall. Gently draw your chin back, like you're making a double chin,

00:40while keeping your eyes level. Hold for 5 seconds. Repeat 10 times, feel the muscles deep inside the

00:48front of your neck working. Neck extension isometric, place both hands behind your head,

00:53gently push your head backward into your hands. Resist with your hands to prevent movement,

00:58hold, then relax. Neck flexion isometric, place your palm on your forehead, gently push your head

01:04forward into your hand. Resist the movement with your hand so your head doesn't move. Hold for 5

01:09to 10 seconds, then relax. Neck side flexion isometric, place your right hand on the right

01:15side of your head, push your head against your hand without tilting your neck. Hold for 5 to 10

01:20seconds, then switch to the left side, repeat 5 to 10 times per side. Scapular retraction,

01:26sit or stand. Gently squeeze your shoulder blades together. This helps improve posture and relieves

01:33tension from your neck. Hold for 5 to 10 seconds. Repeat 10 to 15 times. Quadruped banded neck extension,

01:43get into a quadruped position, hoop a resistance band around the back of your head, anchor the other end

01:48of the band in front of you at ground level, from a neutral spine, allow your head to slowly nod

01:52forward into slight flexion, then, extend your neck by lifting your head back to neutral or slightly

01:58upward against the band's resistance, focus on neck-only movement, move in a slow, controlled motion,

02:04perform 2 to 3 sets of 10 to 12 reps. These cervical stabilization exercises are safe, effective,

02:11and easy to do at home. For best results, perform them daily or as advised by your physiotherapist.

02:18Don't forget to like, share, and subscribe to Mobile Physio for more expert tips and home rehab guidance.

Cervical Spine Stabilization Exercise | Strengthen Your Neck

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