exercise tips
• The goal of using the NeckX
®
is
to gradually increase the amount
of repetitions to build endurance.
• Neck stretches are done to a count
of 20 seconds and repeated one to
three repetitions.
• Neck exercises are done for 8 to 10
repetitions
(unless otherwise instructed
by a health care professional).
• Begin by holding for 2 seconds at
the end of the range of motion.
• Return slowly counting for 4
seconds to the start of the position.
• If greater resistance is desired,
you may consider using two bands
simultaneously.
• The NeckX
®
may also be used while
lying down. For suggested
positions, review the pictures
at the end of the exercise section.
neutrAl spine
position (nsp)
NSP Technique:
• Sit up straight, shoulders back.
• Look straight ahead.
• Put hands through safety wrist loops.
• Hands are holding resistance
bands and resting at hips.
• Start and end all exercises in the
Neutral Spine Position.
Step 1:
Position band on top of head.
Hold left arm out, slightly above
waist at a 45º angle. This exercise
can be done to the left and right.
Step 2:
Tilt head to the left, feeling
the stretch along the right side.
Step 3:
For resistance, tilt head to
the right, keeping your left hand in
place, return your head back to the
left and repeat.
1. side bend
(left or riGht)
Note: It is recommended that the following steps
and all recommended exercises be done in front of
a mirror to help ensure the proper placement of the
NeckX
®
upon your head. Furthermore, using a mirror
will help you maintain a Neutral Spine Position for all
recommended exercises and allow you to evaluate
technique and ensure proper movement.
