Cable Cervical Lateral Flexion

Spine Health Exercises: Cable Cervical Lateral Flexion AKA Cable Cervical Lateral Bending
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Cable Cervical Lateral Flexion
Stand, sit or kneel in good posture. To perform left cervical lateral flexion have right shoulder facing cable apparatus. To perform right cervical lateral have left shoulder facing cable apparatus.
Keep thoracic spine straight through entire exercise.
Secure cable to cable apparatus at height of head harness attachments or slightly lower.
Secure cable attachments to front and back clips on head harness.
When performing left cervical lateral flexion, you can reach to the side with your right arm to hold the cable apparatus. With a few fingers you can grip the clip on the left side of the harness to assist with proper motion. If you do this, do not pull on the head harness.
Laterally flex neck to right as far as possible through a symptom free range of motion. This is the starting position. Weight plates being used should be lifted off the stack and there should be tension in the cable.
Laterally flex neck to left as far as possible through a symptom free range of motion.
Slowly return to starting position by controlling the eccentric motion.
Move in a slow and controlled manner through a symptom free range of motion.
Repeat in opposite direction.
Gradually build to fifty repetitions.
Increase neck strength with cable cervical spine strengthening exercises. Cable exercises provide resistance through the entire range of motion. Develop proportional neck strength by strengthening the sternocleidomastoids, scalenes, levator scapula, trapezius, deep cervical flexors, cervical paraspinals and suboccipital muscles. Increase cervical spine strength to decrease the risk of cervical sprain/strains, cervical disc herniations, burners/stingers, cervical radiculopathies, concussion and post-concussion syndrome.
Perform all exercises through a symptom free range of motion. Control the eccentric phase of the motion and move in a slow and controlled manner. Never execute an exercise that elicits or intensifies symptoms. Start with a very light weight and increase resistance in small, gradual calculated increments.
Cable Cervical Extension
Kneel in good posture facing the cable apparatus.
Set cable apparatus so cable attachment is at lowest point.
Securely attach cable to cable apparatus.
Securely clamp cable to right and left dogs ears connections on head harness or to right and left side of head harness.
Thoracic spine straight.
Flex neck as far as possible through a symptom free range of motion. This is the starting position.
Extend neck as far as possible through a symptom free range of motion.
Slowly return to starting position by controlling eccentric motion.
Move in a slow and controlled manner through a symptom free range of motion.
Control concentric and eccentric phase of motion.
Gradually build to fifty reps.
***Disclaimer: Viewing this video does not take the place of seeing a medical professional, working with a nutritional professional, working with a fitness professional and receiving proper training in the medical profession. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a nutritional profession to develop individualized nutrition strategies. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Always perform all exercises through a symptom free range of motion. Begin your training at your current health, fitness and strength levels. Increase intensity in small gradual calculated increments. Please use nutritional strategies that are designed to work for your individual needs.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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